Gioia

(Pronounced Joe-ya) Italian for joy.

Warm up:

4 Lunge Twists R

4 Lunge Twists L

Resistance Band Chest/Shoulder Stretches


Then complete one of the following options-

Option 1 > 3 Months:

5 Rounds:

400 m Run/Row

25 Alt Leg V-ups (R+L=1)

25 Walking Lunge Steps (R+L=1)

25 Tick Tocks R 25/35

25 Tick Tock L 25/35


Option 2 < Months:

3-4 Rounds:

400 m Run/Row

25 Alt Leg V-ups (R+L=1)

25 Walking Lunge Steps (R+L=1)

25 Tick Tocks R 15/25

25 Tick Tocks L 15/25


Option 3 < 1 Month:

2-3 Rounds:

200 m Run/Row

12 Alt Leg V-ups (R+L=1)

12 Walking Lunge Steps (R+L=1)

12 Tick Tocks R 10/15

12 Tick Tocks L 10/15


Cool Down:

Lower Back and Piriformis Stretches

QL Stretch

Child's Pose


So much to love about this picture! A well earned cool down with friends and family. #perfection

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