Q: HAWKEYE
LOCATION: The Bluff
PAX: McQueen, Ying, Yang, Momfia and TBD
DISCLAIMER: I am NOT a trained professional.
WARMUP: March and roll shoulder; side lunge and push back; tap back and reach forward; rotate side to side and reach across and over; half squat and hip circles; roll through and come up and stretch.
THE THANG:
| 5 MINUTES | 4 MINUTES | 3 MINUTES | 2 MINUTES | 1 MINUTE |
| CARDIO | LOWER BODY | UPPER BODY | LOWER BODY MIX | CORE |
| High knees Jumping jacks Butt kicks Side to side squat touches Run in place or march | Rear step lunges Curtsy pulses Calf raises Squat Hold | Single arm press Cross body curls Shoulder press | 30 seconds: Regular squats Jump squats Regular squats Jump squats | Sits ups (hold and lower) |
| Jump rope (knee up) Butt kick (4) high knees (4) Step out jacks 1, 2, 3 knee Skaters | Chest press Chest flies Lateral and frontal Arm circles (no weights) | 10 triceps 10 pushups 10 rows 10 serving pizzas (repeat until 3 minutes is up) | Single leg down dog to hover (left) Single leg down dog to hover (right) | Alternating dead bug with weights |
INSPIRATION: Ukrainian people and their fight for their lives. This puts me in my place every day when I worry about my “first world problems” like my technology not working or traffic being bad.
Ukrainian quotes: “Only when you have eaten a lemon do you appreciate what sugar is.”
“With patience, it is possible to dig a well with a teaspoon”
FiA Knoxville 