Warmup – Good morning, toy soldier, lunge stretch, side stretch…

Four sets of exercises using long bands. Each one for 45 seconds on, 15 second rest. A run around the pickle after each set of 4.

1^st set:

1.      Stand on bands, raise arms to front, down, raise up to side.

2.      Hold band above and pull one side down.

3.      Stand in front of pole, move one arm in an L shape (level to ground hand forward), move hand up, straighten arm.. then lower backwards. Switch to other arm.

4.      Face pole and pull-down bands.

2^nd set:

1.      Stand on bands and do curls.

2.      Back to pole and do flies.

3.      Kneel in front of pole and pull band down to ground as you bend over (slow).

4.      Bend over facing pole and pull arms straight back.

3^rd set:

1.      Stand on bands. Squat and curl.

2.      Back to pole, band low, pull band through legs/squat, then stand up and pull band.

3.      Lunge with band under front foot and pull arms up for biceps curl.

4.      Short band on ankles Move foot forward.

5.      Short band on ankles Move foot to the side.

6.      Short band on ankles Move foot backward.

Ran out of time and only did one from Set 4:

1.      Twist. Bands held near chest, feet on bands, twist from side to side only turning upper part of body.

After our discussion during the workout, we all agreed we need to live our lives well. We never know what awaits us.

What is the use of living if not to strive for noble causes, and to make this muddied world a better place for those who will live in it after we are gone. Winstone Churchill