Tue., Feb. 2, 2021 / 0530 / Copley High School



Full Body Warmup



This was an intense workout done as a high intensity interval training (HIIT) work out. Each exercise was done for 50 seconds with a 10 second break to prepare for the next exercise.

All exercises listed below.

  • Burpees
  • Air squats
  • Reverse lunges
  • Sprint in place
  • Forward lunge
  • In and out jumps (SSH but reach down)
  • Apollo ohno (skater jumps)
  • High knees
  • Lunge stretch (arms up with lunge)
  • Downward dog
  • Big boys
  • Leg raises (2 legs as one)
  • Dead bug (opposite hand and arm)
  • Pass the butter
  • Plank hold
  • Freddy Mercury
  • Glute raises right
  • Glute raise left
  • Superman hold
  • Upward dog (or cobra)
  • Mountain climbers
  • Push up push back
  • Drunken mountain climbers
  • Shoulder taps
  • Commandos (high to low plank)
  • Hand release merkins
  • Down dog toe taps
  • Diamond merkins
  • Merkins
  • Child’s pose


We all need more silence in our lives. Find a minute or two when you can have total silence, no screens, no radio, no chatting.
It is better in prayer to have a heart without words than words without a heart. Mahatma GandhiSilence is the sleep that nourishes wisdom. Francis BaconAs always thank you men for the opportunity to lead you. I am always grateful to this amazing group of men. Special thanks to  and  for the help in pushing my car into a parking space