Always consult your physician / health care professional before starting this or any fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. These workouts are intended to be suggestions for movement only. Your instructor is only providing an opportunity for you to get stronger and healthier. Ultimately, participation in Narrow Road Fitness classes are on a voluntary basis. By participating in class, you acknowledge that there is always risk with exercise. You agree and accept that Narrow Road Fitness, your host facility, and your instructor are in no way held responsible or liable for any injury, loss, or damage – physical or emotional, to yourself or your property. You agree that you are purely participating at your own risk. We are here for an opportunity to support each other along the journey to better health. Have fun, make new friends, stay safe, make good choices, and grow stronger in your relationship with Jesus Christ!

Optimism Zephaniah 3:17  The LORD your God is in your midst, a mighty one who will save; he will rejoice over you with gladness; he will quiet you by his love; he will exult over you with loud singing.

Seated in chair, or standing (near wall for balance) The Warm Up Seated in chair, or standing (near wall for balance) Start with Ankle Circles (each foot) Toe Raises (Stretch arms overhead standing on tip-toes Reach overhead from side to side 5 Jacks, 5 Squats, 5 Opposite Hand to Foot touches Shoulder Circles Arms Circles Ear-to-shoulder / Chin to chest head rolls

Ab Challenge (May swap floor or chair crunches for planks) The Workout Ab Challenge (May swap floor or chair crunches for planks) Plie’ Squats (use support if needed) 1 min  Plank 1 min Ladder Crunch (or chair twists) 1 min  Plank 1 min Pushups (floor or wall) 1 min  Plank 1 min Supermen (or cat/cow) 1 min  Plank 1 min Mt. Climbers (or march) 1 min  Plank 1 min Walk/Jog a lap or two for recovery Repeat all

Triceps & Chest Stretches Shoulder stretch The Cool Down Standing behind chair Triceps & Chest Stretches Shoulder stretch IT Band / Hip Stretch (foot on chair or foot above knee) Quad & Hamstring Stretch Hip Flexor Stretch Calf Stretch Ankle Rotations Move to your favorite resting position

Optimism Zephaniah 3:17  The LORD your God is in your midst, a mighty one who will save; he will rejoice over you with gladness; he will quiet you by his love; he will exult over you with loud singing. In life, there are those who seem to find optimism more naturally than others. It can be a learned skill. Every day, choose to identify things in which you are grateful. Choose to be positive. Zephaniah 3:17 reminds us “The LORD you God is in your midst, a mighty one who will save; He will rejoice over you with gladness; He will quiet you by His love; He will exult over you with loud singing. “ There is a party going on, and it’s just for YOU. Today, take your thoughts and prayer to Him.