Every region is encouraged to participate in the FiA Nationwide Never Miss A Monday workout on Monday, April 29th, 2024. The goal is for 1000 FiA PAXs to participate in this workout on this day. If you don’t have a regularly scheduled Monday workout, consider hosting a pop-up workout. After the workout, each region is to submit their PAX count using the following link: Survey. Each PAX member can only be counted once. All exercise and routine descriptions can be found in the Lexicon on the FiA Nation Website.
Warm-Up
Line up on one side of a parking lot or court. Perform 1st exercise in one direction for a set distance and the 2nd exercise on the return back.
- Imperial Walkers & Butt Kickers
- Toy Soldiers & Skip
- Side Shuffle (Left Leg Lead) & Side Shuffle (Right Leg Lead)
Motivators – 5 Rep Countdown
The Thang
Four Corners
Separate out PAX equally between the 4 corners. Alternate between each exercise for 30 seconds with 15 Second rest in between for a total of 3 minutes. Each exercise is performed twice for 30 seconds at that corner. After 3 minutes, rotate to the next corner and perform exercises at that corner. Allow only 1 minute for transition between corners. Repeat until all 4 corners are complete. Total Time: 15 Minutes
- Corner 1: Burpees & American Hammers (aka Russian Twists)
- Corner 2: Glute Bridge & Jump Squats
- Corner 3: Plank Hold & Boy Bands
- Corner 4: Bicycles & Skaters
Partner Challenge – 5 Rounds of 10 Reps
- Partner Plank Hand Slaps – 10 Reps (Soft Count)
- Partners Run 20 Yards Away in Opposite Direction From Each Other
- Calf Raises – 10 Reps
- Run Back to Partner
- Perform 5 Rounds. Then Plank Hold until entire PAX is done
4 Minutes in Heaven EMOM (Every Minute on the Minute)
- 5 Push-Ups
- 10 Mountain Climbers
- 15 Seal Jacks
Finisher (if time permits): SALLY – Who doesn’t love SALLY?!!?