Minutes to Win It and a Sun Salutation
October 4, 2018
Shine On My Super Star
October 4, 2018

Intervals and 5-4-3-2-1!

  • When: 10/04/2018
  • Q: Wonder Woman and Valor
  • Pax: Shrinky Dink, Partly cloudy, Sugarland, Touchdown, Doc Mcstuffins, Spirit, Freud, Thunderstruck, Elevation, Rocky Top, Namaste, Snickerdoodle, Harley Quinn, Pinterest, Whole Coconut, Smooth Operator, Ace, Sharp Shooter


We had 20 incredible ladies show up wearing orange today in honor of a recently fallen F3 brother, and husband to a fellow FiA sister, Darth Visor. Im not sure we could have honored him any better than by showing up to workout together IN orange.


Wonder Woman started us off with a quick warm up of arm circles and toy soldiers before jumping right into our themed day of intervals!


The Thang:

One round of all exercises – 60 seconds per exercise. Quick rest. Then a second round of all exercises- 45 seconds per exercise.

– High Knees

– Lateral Lunges with Weights

– Squats with Weights

– Row with Weights

– Donkey Kicks (half the time on each leg)

– Hallelujahs with Weights

– Flutter Kicks

– Push Ups

After we finished, we did burpees to the song Fireball. We did a Burpee everytime he says Fireball- with some side shuffling and stretching in between.

Valor took over for the final 15 minutes for a 5-4-3-2-1 style interval burnout.

-5 minutes of running/jogging/walking the parking lot

-4 minutes of walking lunges and mountain climbers (do each exercise for 1 minute and then repeat)

-3 minutes alternating between 10 push ups and 20 tricep dips

-2 minutes of squats and squat jumps (30 seconds per exercise and then repeat)

-1 minute plank hold

After we finished, we circled up for a Name-O-Rama and a prayer for the family of Darth Visor and his celebration of life tomorrow.


Philippians 4:7.




Aly Sharp
Aly Sharp
Mama of 3 boys. Happily married to my husband for almost 10 years. Exercise fanatic! Young Living enthusiast!

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