Pentatonix Christmas Crush

Galley workout Q: Betty C PAX: Azul, Wings, Goggles, Shook

1 min each exercise, 6 seconds rest

Legs x2 (18 min)

Single leg deadlifts R/L

Slow, standing Side leg lifts R/L

Shifting side lunge with weights

Balancing squat (squat bent ,side leg lift)

Unicorn bridge R/L

Curtsy lunge

Repeat

Cardio:

1 min each, alt. Side jumps, Plank jacks

Arms x2 (16)

1 min each

Skull crushers

Chest press

Hammer curls,

Row, palms in, palms facing back, elbows up

Alt side raises

Alt front raises

Plank shoulder touches

Repeat

Cardio

1 min plank

1 min frogger

Abs x2 (14min)

1 min each

Bourbons

Russian twist

Spider-Man

Bird dog crunches

BGSit ups

Standing Ab twist w/ weight

Alt Side bend

Repeat

Cardio

3 min sprints

(55 min total)

COT “…hope frees us from the need to predict the future & allows us to live in the present, w/ the deep trust that God will never leave us alone but will fulfill the deepest desires of our hearts.”