™ 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! ©2017 Narrow Road Fitness

Whatever you do, work heartily, as for the Lord and not for men Olympic Game Workout Colossians 3:23 Whatever you do, work heartily, as for the Lord and not for men

Warm Up Large Arm Circles (Each Direction) Wrist Circles (Each Direction) Hip Circles (Each Direction) Hold Chair or Wall – Leg Circles (Both Legs, Each Direction) Ankle Circles (Each Direction) ©2017 Narrow Road Fitness

O- Overhead Lunges & Oblique Crunches The Workout An Olympic Acrostic Workout (1 minute of each letter; 30 seconds of each exercise) O- Overhead Lunges & Oblique Crunches L- Lateral Bear Crawl & Lateral Crab Walk (Triceps) Y- Stand in Y Position (Tree Pose) Left then Right M- Mountain Climbers & Multi-Position Squats (Plie’, Wall-Facing, Traditional, 1 Foot On Chair) P- Push Ups & Pivoting Squat Jumps I – I-Raises (aka Superman) & Isometric Plank C- Crunches & Crisscross Leg Lifts (Scissors) S- Shuttle Run & Single Leg Hip Hinge (Airplane)

Cool Down Large Arm Circles (Each Direction) Wrist Circles (Each Direction) Hip Circles (Each Direction) Hold Chair or Wall – Leg Circles (Both Legs, Each Direction) Ankle Circles (Each Direction) ©2017 Narrow Road Fitness

Whatever you do, work heartily, as for the Lord and not for men Olympic Game Workout Colossians 3:23 Whatever you do, work heartily, as for the Lord and not for men It’s so tempting to work to better our own lives. But the Bible reminds us in Colossians 3:23 that “whatever you do, work heartily, as for the Lord and not for men”. Today, take a few moments to think of your day, what lies ahead, all that needs to be done. Set your mind as if working for the Lord. Take your thoughts and prayers to Him now.