1. 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!

2. Forgiveness (of ourselves)
1 John 1:9
If we confess our sins, He is faithful and just to forgive us our sins and to cleanse us from all unrighteousness

3. Set 1) Open The Gate + Crane Lunges
The Warm Up
Super Sets for 10 minutes (2 exercises with no rest between;
10-12 reps of each)
Set 1) Open The Gate + Crane Lunges
Set 2) Jacks (walk or step)+ High Knees (jog, walk,
or march in place)
Set 3) Squats + Jump for Height (tree pose /balance)
Set 4) Plank (floor or wall with leg lifts) – Crunches
(floor or wall)

4. 8 stations. 1 minute at each station. 2 Rounds.
The Workout
8 stations. 1 minute at each station. 2 Rounds.
Forward Lunge (or stationary lunge using support)
Pushup (floor or wall)
Squat Thrust or Burpees (or wall pushups)
Plie’ Squat (use support if needed)
Jumping Jacks (or stepping jacks)
T Stabilization (with or w/out pushups; floor or wall)
Squat Jump (or squat using support)
Spine Rotation (floor or chair)

5. Move to your favorite resting position
The Cool Down
Warrior 1 to Warrior 2
Forward Fold
(repeat other side)
Down Dog
Child’s Pose
Triceps & shoulders
Move to your favorite resting position

6. Forgiveness (of ourselves)
1 John 1:9
If we confess our sins, He is faithful and just to forgive us our sins and to cleanse us from all unrighteousness
Not only are we instructed to forgive others, but we are also expected to forgive ourselves. Losing your temper with your kids or any loved one comes to mind. It sure does feel bad, and perhaps you used some harsh words that you know were not necessary. Take that to God, confess. You will be forgiven, and your kids and loved ones will still love you! You will be cleansed from all unrighteousness! What a blessing! There are many ways we hold on to anger at ourselves. The media tells us we are not good enough and we need to buy more products all the time to improve ourselves. But God designed you JUST the say you are. He knows every hair on your head! He is faithful and just. So take this time to take any areas where you are holding on to self doubt or self hatred to God. Release it to Him, and you will be cleansed. You are renewed, forgiven and restored.