7/19/22
Q: Glammy
Pax: Hawkeye, Ranger, Luna, Gigi, Exhale, Star Crunch, Puddin, & Journey.
Warm up:
-Stretch
-Arm Circles
-Lunges (forward & back)
-High Knees
-Toy Soldiers
-Inch worms
-Lap
The Thang:
Workout:
Break up into stations with small groups. 4 stations set up with dice at each- one person in each group rolls dice. Each station has a sheet of exercises numbered 1-6, whatever number the dice lands on, that is the exercise your group completes. Then another person can take a turn rolling the dice and continuing exercises at that station. We will be at each station for a total of 4 minutes before rotating to the next station. In between each rotation, take a lap.
Station 1
Complete 10 reps of each:
- Curls
- Curls to Overhead press
- Bent over Rows
- Tricep Kickbacks
- Upright Rows
- Laterial Raises
Station 2
Complete 20 reps of each:
- Squats
- Side lunge (10 each leg/side)
- Backward lunges
- Deadlifts
- Squat Pulses
- Wall Sit (Count to 20 seconds)
Station 3
Complete 20 reps of each:
- Squat Jacks
- Football Fast Feet
- Runner’s Lunge (10 each side)
- Box Jump (square)
- High Knees
- Squat Kicks into punches (10 each side)
Station 4
Complete 20 reps of each:
- Dead Bugs
- Jack Knifes
- Mermaids (10 each side)
- Reverse Crunches
- Windmills
- Standing elbows to knees ( 10 each side)
Station 5
Complete each as follows:
- Run/Walk a Chapel lap
- Pushups (20)
- 1 minute wall sit (count to 60)
- Froggers
- Walking Lunges (10 steps out, 10 steps back)
- Pick your Pleasure 😊
Take a Lap, slow jog/walk to start cooling down
Cool Down/Stretch
Inspiration:
My favorite verse is Hebrews 12:1 “ Keep running the race that is set before you with endurance.”
This can apply to all aspects of our lives. Whatever you are going thru, keep going, don’t give up.
FiA Knoxville 