Be Fierce!

Fitness Matters

Push YOURSELF! Here is a quick workout to help boost your energy! 1. Make sure you are cleared by your Dr. to exercise

2. Exercise at your own risk/pace 3. Be responsible when going outside by following CDC/Government Guidelines

Daily habits allow you to achieve your goals!

Warm Up Burpees 30 seconds Rest 30 seconds Jumping Jacks 45 seconds Rest 45 seconds Cross Body Mountain Climbers 60 seconds Rest 120 seconds No Pain No Gain! Glute Bridges 45 seconds Donkey Kicks 45 seconds Rest 45 seconds Shoulder Presses 45 seconds Walking Lunges 45 seconds Rest 45 seconds Push Ups 45 seconds Bear Crawls 45 seconds Rest 45 seconds Renegade Rows 45 seconds Bear Crawls 45 seconds Rest 45 seconds RDL's 45 seconds Crab Walks 45 seconds Rest 45 seconds 1 Arm Rows 45 seconds High Knees 45 seconds Rest 45 seconds Biceps curls 45 seconds Hammer curls 45 seconds Body weight dips 45 seconds DB Kickbacks 45 seconds Rest 45 seconds Repeat for 3-4 rounds Plank Jacks 30 seconds Alternating Leg Raises 30 seconds Russian Twists 30 seconds Rest 30 seconds

Plank push ups 45 seconds Leg Raises 45 seconds Suitcases 45 seconds Rest 45 seconds

Plank Jacks 60 seconds Alternating Leg Raises 60 seconds Russian Twists 60 seconds Rest 60 seconds

Plank push ups 75 seconds Leg Raises 75 seconds Suitcases 75 seconds Rest 75 seconds Cool Down and Stretch Full Body Stretch from Head to Toes