Saturday
10am-12pm Window
“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” Maria Robinson
🏃 Warm-Up (5–7 Minutes)
- Track Lap: 1 lap (1/7 mile) light jog or brisk walk.
- Dynamic Mobility: 10 arm circles, 10 bodyweight squats, 10 walking lunges, and 10 torso twists.
🏋️ The Main Circuit (2-3 Rounds)
Station 1: Incline Bench Press
- Focus: Chest/Pecs
Station 2: Preacher Curl
- Focus: Biceps/Forearms/Grip
Station 3: Standing Barbell Overhead Press
- Focus: Shoulders, chest, and triceps.
Station 4: Standing Barbell Triceps Extension
- Focus: Triceps/Forearms.
Station 5: Aero-Pilates Lateral Pulls
- Focus: Abdominals/Lats
Station 6: Body weight/Plate Bench Squat
- Focus: Quads, glutes, core, and lower-body control.
Station 7: Bent-Over Dumbbell Rows
- Focus: Back/lats, rhomboids, rear shoulders, biceps, and core stability.
Station 8: HEX-Bar Deadlift
- Focus: Quads, glutes, hamstrings, lower back, traps, grip, and total-body power.
Station 9: Walk/Run Prayer Trail
- Focus: Cardiovascular endurance, leg stamina, pacing, breathing control, and mental/spiritual reflection.
🧘 Cool-Down (3–5 Minutes)
- Walk: 1 slow lap around the track to bring heart rates back down.
- Stretches: Focus on hamstrings, chest doorways/rack stretch, and hip flexors.