A PAX of 7 used their Power of Choice this morning. Mentor, MomFIA, Tatanka, McQueen, Hawkeye, Ying, & Yang 4 Wheels targeting Cardio, Arms, Core, Legs with a variety of exercises in those categories to choose from. We took turns being the one to CHOOSE which wheel to spin, and which exercise. If you didn't… Continue reading Wheels of Fitness Tabata – The Power of Choice!
Author: Amy Ahrens (Mentor)
Escalator workout
We worked our way up, back down, and up again and ended our time together with prayer. A PAX of 9 - Ranger, Hawkeye, Buckeye, Jolt, Luna, Summertime, Rogue,, GiGi, Mentor
Dora ABC 123 @ The Bluff
DORA ABC’s & 123’s = Partners work together to reach cumulative exercise goals for Arms, Booty, Cardio / Core in reps of 100, 200, and 300. Partner 1 executes as many reps as possible while partner 2 runs 100 yards and back switching back and forth until the team goal is reached. DORA 1 Arms… Continue reading Dora ABC 123 @ The Bluff
CHRISTMAS Themed Workout
A PAX of 11 joined Mentor- Canvas, Deluge, Buckeye, Luna, GiGi, McQueen, Duchess, Defender, Contessa, Ranger We warmed up with Run/Speed Walk Long Lap. Then we did 45 seconds of these exercises with 15 seconds rest. “Candlestick” burpees (Squat, roll back from your squat and point your feet into the air like a candle stick. … Continue reading CHRISTMAS Themed Workout
5-4-3-2-1 Traveling Workout
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… Continue reading 5-4-3-2-1 Traveling Workout
4 Station AMRAP with AB Burnout Finish
AMRAPS (As Many Rounds As Possible) Bring Weights Warm Up-10C Windmills10C Toy Soldiers10C TickTocks Arm stretches Run Lap around Chapel AMRAP - 4 Stations6 min. each Run Lap around Chapel after each station Station 1Station 2Station 3Station 410 G. T. O. Weights – Ground to Overhead10 Monkey Humpers/ Thigh Masters10 Kicks10 Burpees or Windmills20 Lunges… Continue reading 4 Station AMRAP with AB Burnout Finish
Rocking around the Clock
12 stations in a clockface circle with exercises & reps at each station to complete, then you run around the clock to the next station. 1:00 Squat - Squat Shuffle - Squat - Squat Shuffle back (Legs) 2:00 20 (1L, 1R = 1) Skaters w/ Bicep Curls (Legs/ Arms) 3:00 20 Single Leg… Continue reading Rocking around the Clock
Crazy 8 workout!
A PAX of 5 (Canary, Canvas, Rogue, Hawkeye, Mentor) joined for a Crazy 8 workout this am! 8 stations zigzagged through parking lot so you run around them in a crazy 8 pattern stopping at the station to complete exercise. Station 1- 20 Jump Squats or Squat to Calf Raise Station 2 - 10 Burpees… Continue reading Crazy 8 workout!
Escalator Workout
A PAX of 5 joined Mentor this snowy morning as we worked out under the library overhang - Hawkeye, Canary, Canvas, & 007! We worked our way up the Escalator in increments of 5 reps per exercise from 5- 55 and then back down with a different set from 55 to 5. We warmed up… Continue reading Escalator Workout
Frosty Dora ABC’s & 123’s
A PAX of 4 gathered in 23 degree temps to exercise at our Valley location! Canary, Canvas, Purl, & Mentor DORA ABC's & 123's = Partners work together to reach cumulative exercise goals for Arms, Booty, Cardio / Core in reps of 100, 200, and 300. Partner 1 executes as many reps as possible while… Continue reading Frosty Dora ABC’s & 123’s
FiA Knoxville 