44 exercises – 44 seconds of work; 16 seconds of rest
- Inch worm out – optional push up
- Plank – alt runners lunge with twist
- Weighted alt lunge with a twist
- Shuffles
- Burpee Bottoms with a low squat
- Jack alt Cross touch down
- ½ curl; Full curl
- Hammer Curl twist curl down
- Single arm curl with isolated hold – switch halfway
- Lunge hop together – alternate
- 4 high skaters to 2 low skaters
- 4 Mountain Climbers 4 High Knees
- Kick Backs
- Triceps Extensions
- Lateral Crab Walks to dip
- Jack to Hacky Sack
- Roll backs (optional stand, high knees, jack)
- Elbow to Knee (with or without jump)
- Front arm raise
- Lateral raise
- Overhead press
- Heismans
- Boxer shuffle or lateral jumps
- Jog or walk
- Hand-Release Push Ups
- Shoulder taps to Push up
- T – Push Ups
- Jack to Squat
- Skater to One legged hiccup (alternating) – or hiccups
- Squat, Squat Jump
- Alternating Curtsy Lunge
- Alternating Side Lunges
- Row to Fly
- Upright Row
- Superwoman’s
- 4 Speed Bags, 4 jabs
- Cross Knee – cross
- Switch sides
- Reverse table top to toe touch
- Butterfly Crunches
- Plank to beast (jump or step in and out)
- Dead bugs
- Reverse table to toe touch
- Apache dance
Inspiration: Please remember the women of Afghanistan. We are so lucky to be able to meet each day and wear the clothes we want to wear. We are allowed to proclaim the name of “Jesus” for all to hear. The women of Afghanistan are fighting for their lives. Please lift them up in prayer today.
FiA Knoxville 