Warm-Ups
– Spine Twists with Kidney Knockers
– Arm Circles
– Waist Outlaws
– Seal Claps
– Overhead Claps
The Main Event
Ascending reps of 5-10-15
– Godfather Merkins
– Dirkins
– Irkins
– Bear Crawl – 4 steps forward and 4 steps backward.
– Alligator Merkins – 2 times 5 reps each
-Ascending Welsh Dragons – Merkin, plank Jack, shoulder tap to 5 reps
Core – 5-10-15 ascending reps
– Outlaw Mary
– Stair Step Flutters
– Dead Bug
– Boat Canoe Paddle
– Homer to Marge
– Peter Parker – from High Plank
– Peter Parker from Low Plank.
– Press Ups
Planks – 5-10 ascending reps
– J-Lo- reps on each side.
– Side Plank – Arm Up – both sides
– Wide Plank hold – 30 and 45 seconds
– Outlaw Mary
– Stair Step Flutters
COT:
Death- 2 acquaintances passed recently. One was a runner and marathoner. Heart attack. The other had melanoma. It’s a reminder to reflect and ask questions about life.
Presence: Being with family and friends both mentally and physically. Start with 1-minute focus.
And a sing-along reminder:
And a nice version from Ralph Stanley