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!

Be Bold 2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

Opposite hand to foot touches Large Upper Body Circles (reaching) The Warm Up 1 long lap around the building jogging Or two short laps around the room walking Opposite hand to foot touches Large Upper Body Circles (reaching) Cat/ Cow Other stretches/ dynamic moves as needed If your space does not allow for jogging around the building, you may replace it with jacks, marching, or dancing. Just start moving!

Core Super Sets: 1 minute of each: The Workout Core Super Sets: 1 minute of each: Cardio (march, jacks, walk, etc.), regular plank Push Ups (floor, chair, or wall), right side plank Squats (or sit & stands with chair), left side plank Chair Dips (or bridge), Superman (or bird dog) Walk/ Jog a lap (or laps) about 2 minutes Repeat

Open chest. Forward Fold & hang for 5 breaths. The Cool Down Stand, stretch triceps. Open chest. Forward Fold & hang for 5 breaths. Down Dog w/ calves. (or stretch calves holding chair or wall) Cat/Cow (on floor or chair) for 5 breaths each, Flat back (Table Top)… extend hand and foot, Childs Pose Move to your favorite resting position

Be Bold 2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline. Often in life, we get overwhelmed. We seem timid, apprehensive, and unsure. But God gives us power, love and self discipline. Think of something in your life where you need courage, or encouragement. Or maybe someone near you is facing this hardship. Today, take your thoughts on power, love, and self discipline to God.