Disclaimer: I am not a professional, you are here at your own risk and modify as needed.

Warmup:

• Good mornings; Butt kickers; Hang down into down dog, walk feet; Hillbillies; Imperial Walkers; Big arm circles front then back; Phelps

Walk the pickle and explain workout

The Thang: Rounds of exercises 50 seconds on with 10 second rests in between

Round 1: three standing, two on the mat, all with bands if you want

• Sumo squats – with band above knees if you want
• Bow & Arrow – one side at a time
• Glute bridges – with band – keep tension
• Dead bug – band on feet up by ankle 
• Burpees 

Walk around the pickle doing arm circles

Round 2: one standing, six on the mat

• Curtsy Lunges – with band above knees if you want
• Bicep Curls – Kneeling; one side at a time
• Fire Hydrants – with band above knees; one side at a time
• American Hammers – if long enough, band on feet and hold with two hands together
• Plank jacks or plank knee/toe-touches 

Walk around the pickle with band on shins/ankles

Round 3: three standing (and at the curb if you want), three on the mat

• Calf raises – use the curb 
• Tricep extensions – one side at a time
• Clam Shells – with band above knees; one side at a time
• Canoe/Boat – keep band on knees or don’t
• Mountain climbers 

Walk around the pickle with loop band in hands doing reverse fly up to over head and down; end with Phelps

Round 4 Wrap-up 

• LBCs
• Bicycles
• Big Girl Sit-ups
• Stand and Stretch (Arm stretches, quad stretch, touch toes/straight back, stretch calves)

COT: A quote from CS Lewis:

“There are two kinds of people: those who say to God, ‘Thy will be done,’ and those to whom God says, ‘All right, then, have it your way.'”

I pray that today each of us will allow God to work in us and through us so we don’t get stuck having things our way.

Name o’Rama and Photo