I’m recovering from an ankle sprain but have missed FiA the past few weeks so I figured if I Q, I can plan exercises I can participate in!  It was a humid morning and starting raining just as we were leaving so we met in the Town of Cary parking deck.  I was a little belated with the disclaimer but shared it during the warmup – which included:

• Good mornings
• Knee repeaters – each side
• Side lunges – each side
• Inchworm walkouts
• Low impact jumping jacks
• Arm circles – both sides

We did timed circuits with our medium weights – the cardio included low and high impact options.

Circuit 1: (12 mins) – Perform each exercise for 60 seconds, followed by 10 seconds of rest. Complete 2 rounds

1. Goblet squats
2. Side Shuffles each way, tapping ground at each end of mat
3. Forward lunges – alternating
4. Burpees – low impact or high impact option
5. Single leg deadlift – alternating sides 

Core intermission – 30 seconds each (5 mins)

1. Plank hold
2. Boat to canoe
3. Little baby crunches – crunching on right side
4. Little baby crunches – crunching on left side
5. Hip dips – right side
6. Hip dips – left side
7. Dead bugs 
8. Bicycle crunches

Circuit 2: (12 mins)- Perform each exercise for 60 seconds, followed by 10 seconds of rest. Complete 2 rounds

1. Bent over rows with tricep kickback
2. March in place/knee repeaters or high knees
3. Bicep curl to shoulder press
4. Squat jumps (or low impact quick squats)
5. Upright rows

Repeat core circuit

I didn’t have a formal COT but shared how much I’ve missed everyone and appreciate all the check-ins I’ve received in the past few weeks.  We named our FNG – Flyer – welcome!  And ended with name-o-rama.  Thanks for joining me!