Baseline Week: Day 4 Cardio & Core

We can't know how far we have come if we don't know where we've started. This year we are keeping better track of all our work so we can focus on our improvements. We have posters and wristbands for all our members for our STRONGER 2021 year. Choose a goal. Something simple. Anything from exercise to prayer, from less sugar to more water. Just one. And each day you achieve it, cross off the day. We will succeed in more days crossed off if we see our successes and focus on the wins rather than focusing on where we lack. We will have more days crossed off than not and we will be STRONGER. Keep it simple. Don't give up. Because missing days is also part of our success.


Warm-up:

40 Jumping Jacks

5 Inchworms

Down Dog to Runner's Lunge & Twists

25 Glute Bridges

Resistance Band Chest & Shoulder Mobility

Option 1 > 3 Months

Complete in any order. Time each exercise separately.

1 Mile Row (1600m)

100 Situps

100 KB Swings 25/35

100 Mountain Climbers (R+L=1)


Option 2 < 3 Months

Complete in any order. Time each exercise separately.

1 Mile Row (1600m)

100 Situps

100 KB Swings 15/25

100 Mountain Climbers (R+L=1)


Option 1 > 3 Months

Complete in any order. Time each exercise separately.

1/2 Mile Row (800m)

50 Situps

50 KB Swings 25/35

50 Mountain Climbers (R+L=1)

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


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CTW (Challenge of The Week): Squats in 1 Minute






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