AO: The Battleground
TIME: 5:00 AM, Wednesday, March 16, 2022
Q: Homegirl
PAX: Green Thumb, Lil' Mittens, Capt. Camo, Chaser, Coaster, Dough Girl, The Force, Warrior (mot pictured), and FNG Mama Bear!
Before beginning workout, we had a time of prayer around Warrior who had just received some sad family news. THIS is why I love FiA. Sisters in Christ gathered together in prayer. We love you, Warrior.
THE THANG:
Warm up:
From Pole where we meet…
·
Jog to the sidewalk
·
Sidestep back to mats
·
Walking lunges to the sidewalk
·
Imperial Walkers back to mats
·
Knee up and out to the sidewalk
·
Knee out and in back to mats
·
Knees up to the sidewalk
·
Butt kicks back to the mats
Workout: Conveyor Belt (45 seconds each station with 15
second rest/transition) and Yoga between set. All PAX are along Parking Lot, each PAX in a different space in a straight line. Each space is a different exercise. 45 seconds per exercise with 15 seconds to switch. PAX moves along the line (like a conveyor belt) until all exercises are complete. FUN!
1.
Bridges
2.
Donkey Kicks
3.
Dead Lift and a Row (with weights)
4.
Leg Raises with Band (lift legs up and out with
band around the ankle)
5.
Lateral Plank Walk with Band (band around
wrists, walking in and out)
6.
Russian Twists
7.
Curtsy and a Curl (with weights)
8.
Beaver Butts
**If MORE Pax show, add Jumping Jacks and Squats**
·
Childs Pose
·
Cat/Cow
·
Hug Knees to Chest
·
Relaxed Twist
·
Seated Forward Fold
·
Seated Twist (right knee up, left elbow over and
twist back…switch)
Yoga Set 2:
·
Standing Fold
·
Standing Fold lift arms behind and over head
·
Warrior I - RIGHT LEG (Arms up)
·
Warrior II – RIGHT LEG (Arms out)
·
Triangle Pose – RIGHT LEG (Legs straight, fold
body over, right arm down to ankle or floor and left in the sky…head looking up
at left hand)
·
Extended Side Angle Pose – Same as triangle
except RIGHT LEG is BENT
·
Middle Fold with legs still stretched out…walk
hands back between legs to increase stretch
**If time allows, walk around church**
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