The Warm-Up

Elbow Twists ->Kidney thumpers

• Arm Circles
• The Motivator – thanks @Cricket for the help.
• Waist Outlaws
• Hill Billy Jacks

The Main Event

• Ascending Jump Squat Twists
• God Father Merkins
• Run AYG from the parking lot to top of street x 2.
• Alligator Merkins

Planks

• J-Lo
• Arm Out
• Side Plank Arm Up, both sides
• Side Plank Leg Up, both sides
• High Plank Bird Dog 
• Low Plank Bird Dog
• Plank Shoulder Tap
• Reverse Plank
• Wide Plank

• Ascending Welsch Dragon x 5

• Outlaw Mary – both directions
• Stair step Flutter Kicks
• V-Up’s/Dead Bug
• Press Up’s
• Homer to Marge
• Boat Canoe Paddle

–  PAX exercises by Quint, Duplo

• High Knees

COT: PRESENCE. It is not a one-time, check-off-the-list practice. It is a daily practice. Try 3-5 minutes at a time with family multiple times a day.