To honor my son (strength and conditioning coach) and future daughter-in-law, I asked them to choose the exercises we did.  MOST of them used weights, but there was also core at the end.  We did 4 different groups of exercises with 2 rounds each.  The first set at 50 seconds, the second set was 40 seconds.

Group 1

LEGS – Rear Foot elevated split squat (or staggered-stance Romanian Deadlift) – Michael

LEGS – KB cleans (or weights) – swing from the ground and flip to shoulder – Michael

ARMS – Bent over row – Juny

ARMS/SHOULDER – Hammer curl to press – Juny

Group 2

LEGS – Isometric lunge hold (back knee 2” above the ground) – Michael

LEGS – KB (or weights) goblet squat – Michael

ARMS – Floor press – Michael

ABS – Leg raises – Juny

Group 3

LEGS – Split squat (kneel with one knee on the ground) then raise back knee up and down keeping body perpendicular to the ground) – Michael

LEGS – walking lunges – Michael

ARMS – Lateral raises – Juny

ARMS – shoulder raise 30’s – Juny

Group 4

LEGS – Reverse lunge – Juny

Glute – Hip thrusters (with head or feet on bench).  With or without weights – Juny

Whole Body – Clean squat and press (KB or weight) – Michael

ARMS/SHOULDER – KB (or weight) shoulder press – Michael

Ended with Core (45 seconds each) – All Juny!

Dead Bugs

Russian twist


Side Planks

Pilates hundred



I didn’t really have a COT but ended with a Be Good.. and Make Good Choices!

Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.
~ 1 Thessalonians 5:16-18