Date: 6-20-22
AO: Chickie
Q: Chickie
PAX: Chickie, Power
Welcome / Disclaimer
Warm-up: 12 each in cadence:
arm circles forward, arm circles backward, high knees, windmills, buttkickers
The thang: Pyramid Intervals
Legs:
1 min wall sit
45 seconds squats
30 seconds alt. lunge
15 seconds jump squats
30 seconds alt. lunge
45 seconds squats
1 min wall sit
Arms:
1 min overhead press
45 seconds bicep curls
30 seconds tricep dips
15 seconds front raises
30 seconds tricep dips
45 seconds bicep curls
1 min overhead press
Cardio:
1 min skaters
45 seconds jump lunges
30 seconds plank jacks
15 seconds burpees
30 seconds plank jacks
45 seconds jump lunges
1 min skaters
Abs:
1 min plank
45 seconds LBCs
30 seconds side plank R
15 seconds V ups
30 seconds side plank L
45 seconds LBCs
1 min plank
MOSEY
20 minute prayer walk: Walking the words of Jesus from Revelation Wellness (doubled as COT)
Count-O-Rama: 2
Name-o-rama