Warm up: Windmills x 30
We then proceeded to a 5-4-3-2-1 workout. Each group of exercises took a set amount of time, with a run in between.
Jog to the end of parking lot for our 5 minute set:
1 min high knees
1 min plank taps
1 min butt kickers
1 min plank jacks
1 min line jumps
Jog to (another place) for our 4 minute set:
1 min lunges
1 min mtn climbers
Repeat
Jog to (another place) for 3 minute set:
30 secs push ups
30 secs tricep dips
Repeat for a total of 3 mins
Jog to (another place) for 2 minute set:
30 secs squats
30 secs jump squats
Repeat
Jog to starting point for 1 minute set:
Hold plank
We then repeated the sets, starting with the 4 minute group and shortened the run to between the four corners. We then came back to the parking lot for abs.
Abs:
50 bicycle crunches
40 LBCs
30 Heel taps
20 Heels to heaven
10 V-sits
Our Inspiration was Philippians 4:8-9 – And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned and received from me—everything you heard from me and saw me doing. Then the God of peace will be with you. Be careful to exercise and discipline your mind to focus on what is TRUE not on the hype of what seems true right now. THEN peace will flood your heart and mind.
FiA Knoxville 