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. Evangelism
Romans 10:10
For with the heart one believes and is justified, and with the mouth one confesses and is saved

3. 30 alternate side knee lifts (15 each side)
The Warm Up
Ladder down 30,20, 10 then back up 10, 20, 30 with about 1 minute break in between.
30 alternate side knee lifts (15 each side)
20 side to side hops (or steps, to both sides = one)
10 cross-over jacks (scissor jacks, crossing front and back = 1) (or regular step-jacks)

4. 10 floor release push ups (or wall push ups)
The Workout
10 floor release push ups (or wall push ups)
10 squats (use support if necessary)
10 burpees (or mountain climbers on chair or wall)
10 crunches (on floor, chair, or wall),
30 high knees (quick run or slow march),
plank for 5 deep breaths (on floor or wall)
(repeat series x 3 or until time is up)

5. repeat each on other side, forward fold for 5 breaths,
The Cool Down
Warrior 1 for 5 breaths,
Warrior 2 for 5 breaths,
repeat each on other side,
forward fold for 5 breaths,
plank to down dog, to up dog,
child’s pose to cat/ cow,
to flat on back or potted palm

6. Evangelism
Romans 10:10
For with the heart one believes and is justified, and with the mouth one confesses and is saved
Romans 10: For with the heart one believes and is justified, and with the mouth one confesses and is saved. : Salvation is simple. Trust in Jesus with all your heart. Yes, we are to follow God’s commandments, but we are all sinners. That is why Jesus was sent as a sacrifice for our sins. An amazing gift. Yet, not everyone has heard that it is that simple. Have you ever thought that other people are more Christian that you? Or do more generous works, and maybe God loves them more? It’s simply not true. God created you to be just who you are. The Bible tells us we are to spread that simple truth. It’s true that not everyone is receptive to hearing it. But evangelism does not necessarily mean becoming a missionary to a foreign country. It doesn’t have to mean standing on a street corner preaching the Bible to anyone and everyone. But if you know someone who is struggling in life, or someone who is looking to fill that void that only God can fill… how can you share the Word? Maybe it is as simple as reading the Bible with your children or grandchildren. Maybe it’s sending an encouraging card through snail mail. Or simply posing a meaningful scripture on social media. Take this time of reflection and focus on how you can help share God’s Word.