Pax brought weights for upper body and for lower body.

Warm Up

Toy soldiers, arm circles, and hip openers

Workout

At each station, there are 5 exercises. First time around, do each exercise for 45 seconds with a 15 second rest between. Finish all 4 corners. On the second time around, do each exercise for 30 seconds with a 15 second rest.

Corner 1 – Upper Body Corner

1. Bicep curls
2. Triceps extensions (or kickbacks)
3. Overhead press
4. Upright row
5. Reverse Flies

Corner 2 – Lower Body

1. Curtsey lunges
2. Sumo squats
3. Alternating lunges
4. Pulsing squat
5. RDLs

Corner 3 – Core

1. Marching glute bridge
2. Plank – knees to elbows
3. Flutter kicks (or heel taps)
4. Rotating plank
5. Dead bug

Corner 4 – Cardio/Functional

1. Kick Throughs (https://www.livestrong.com/article/13770905-kick-through-exercise/)
2. Lunge to twist (start in a deep lunge with arms in goal posts position; stand up on front leg and left back leg up in front to 90 degrees while twisting at the waist so that your opposite elbow touches your lifted knee; return to starting position and repeat on the same side; keep arms in goal post the whole time for an added arm workout)
3. Mountain climbers (make them drunken the second time through)
4. Lunge to twist on the other side
5. Burpees

COT

“Choose the great adventure of being brave and afraid at the exact same time.” – Brene Brown