Warm Up
-Spine Twists into Kidney Knockers
-Arm Circles
-The Motivator – with false starts.
-Parker Peter Mountain Climbers – slow and deliberate
-Waist Outlaws
-HillBilly Jacks
Main Event
-Ascension Jump Squat Twists – Start from a low position. Like a Bobby Hurley but both arms going up on the ascent and twisting 180 degrees. X 15
-High Knees
– GodFather Merkins – 2 sets
– Run- AYG – to the fire hydrant. X 2
-Outlaw Mary with appropriate holds. Toes pointed. Both directions x 10
-Stair Step Flutter kicks
-V-Ups
-Boat Canoe Paddle – Thanks Chum for the demo for the slow folks.
-Alligator Merkins – x 2 sets – Ditto on the demo Chum.
-Ascending Welsch Dragons x 2 sets
- Planks
- Plank Rocks
- J-Lo
- Alternating Arm Out
- Alternating Leg Out
- Bows and Toes – Bird Dog
- Face Up
- Bows and Toes Hold- 1.5 minutes
– Superman
- Stairstep Flutter Kicks
- Outlaw Mary
- High Knees
COT
The Practice and Awareness of Presence – having multiple minutes with your spouse without a phone in hand. Same with the kids. Be aware when you are someplace else mentally when with family. Draw your presence back into the moments.
Coffee-teria courtesy of Vice