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