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. Endurance / Perseverance
Romans 15:4
For everything that was written in the past was written to teach us, so that through the endurance taught in the Scriptures and the encouragement they provide we might have hope.

3. Lumberjacks and Farmers
The Warm Up
Lumberjacks and Farmers
Divide your participants into 2 teams. One team is the lumber jacks and the other team is the farmers. Set out cones, half sitting up and half laying down. On “Go!” the farmers run around sitting up the cones and the lumber jacks knock them down. If all of the cones are either sitting up or all knocked over then the losing team gets a 5 burpees penalty. Don’t let people guard areas or cones.
This may be done with tabata style timing.
Have fun with this one. It’s a way to get to know the personalities of your participants. It’s an opportunity for them to interact with others and get to know different people. Of course this is just for fun, so if your group isn’t large enough or this isn’t for your group, choose another warm up. Keep it simple: walk, jog, jacks, reach for toes, etc.

4. Squats (use chair or wall for support),
The Workout
Sets of 12 – 20. You pick. Work together as a class. Repeat until time is up.
Jumping Jacks (or stepping jacks),
Squats (use chair or wall for support),
One foot balance (count to 12, or add movement…airplane or tree pose - R),
Bridge (on floor or chair),
One foot balance (count to 12, or add movement…airplane or tree pose - L),
Fire Hydrants right leg, (on floor, chair, or wall)
Plank (count to 12, or add movement…floor or wall),
Fire hydrants left leg (use chair for support),
Step ups or march in place
Oblique crunches (floor, chair, or wall)

5. 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

6. Endurance / Perseverance
Romans 15:4
For everything that was written in the past was written to teach us, so that through the endurance taught in the Scriptures and the encouragement they provide we might have hope.
Romans 15:4 says “For everything that was written in the past was written to teach us, so that through the endurance taught in the Scriptures and the encouragement they provide we might have hope.” There are times in life that we feel overwhelmed. Yet, the main points here are endurance (don’t give up!), encouragement (you can do this!), and hope (things will get better!) Whether you are praying for yourself today, or someone else you know who is going through a rough time, take your thoughts on endurance, perseverance, and hope to God today.