Playlist link: https://open.spotify.com/playlist/0BjaGnZfpgLGtNTEo9o7z9?si=XOnH8VSDSY6V37zgQNHC2w
🩷Disclaimer:
Hi, I’m Homegrown. I’m not a professional. You are here at your own risk. Modify as needed. Do what you can. It’s your workout. Dance breaks are allowed and encouraged!
🩷Warm up (2 minutes)
Turn up the Energy (song) – good mornings, toy soldiers, high knees, butt kicks, jumping jacks
🩷The Thang: Musical Doras
It’s a Dora, but shorter rounds. We still worked with a “partner” (3+2), but each song is a new exercise! At the end of the song, I paused briefly to explain the exercise for that “round”. One partner does the exercise while the other runs the short pickle until the song is over. We had time for about 2 full rounds each song, with the song going over a few seconds each time.

Songs with exercises:
…Ready For It?: Crockpot Squat
Werk Out: Front Press (arms 90 bring elbows together in front) + Overhead Press
Disco Inferno: Slow-motion disco pose: Stand tall with dumbbells at your sides. Slowly raise one arm overhead, reaching and leaning slightly to the opposite side, then lower it back down and gently lean toward the same side; alternate sides with control to stretch and strengthen your obliques.
Love Me to Heaven: Speed Skaters
Everybody Get Up: “Get Up, Get Down” = Burpees!
Undefeated: Supines
I feel like Dancing: Bent-over Rows
Overcomer: Weighted Punches
Church Clap: Goblet Squats (though you may want to drop the weights and clap along!)
(if needed) Till Ya Legs Hurt: Lunges – we did not have time for the extra song! The 9 planned were perfect timing!

🩷 Stretch (3 minutes)
I’m so Blessed – stretch while the last song plays.

🩷COT
Overcomer lyrics (verse 2):
Everybody’s been down
Hit the bottom, hit the ground
Ooh, you’re not alone
Just take a breath, don’t forget (Ooh)
Hang on to His promises
He wants you to know…
You’re an Overcomer

🩷Namearama
Breezy (respect), Falkow, Summit, Homegrown, Stripes (respect)