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!

Surely everyone goes around like a mere phantom; Being Busy Psalm 39:6 Surely everyone goes around like a mere phantom; in vain they rush about, heaping up wealth without knowing whose it will finally be.

1st pass: Sit and stand / squat only The Warm Up Chair/ bench warm up Chairs in a line, or benches near each other Create a line of “sit and stands” or squats over each seat 1st pass: Sit and stand / squat only 2nd pass: Sit and stand/ squat + stand with overhead reach 3rd pass: Sit and stand/ squat + stand with overhead reach + toe touch (or reach if you can’t touch) 

Moving Push-Ups (Wall, Knees, or Standard) The Workout 10 of Each : Left + Right = 1 Moving Push-Ups (Wall, Knees, or Standard) Side to Side Hops (or steps) One foot on chair: One foot lunges (or squats behind the chair) Side Saddle Knees to Chest or Bicycle Kicks (or cat/cow) Crab Walk (or chair dips, or triceps isometric squeezes) Mountain Climbers (floor or chair, or march) Walk or Jog 1 lap Repeat all until time is up

Stand facing bench/ chair, Triangle right & left Cool Down Stand facing bench/ chair, Triangle right & left Stretch calves, hamstrings & quads Stretch triceps, chest & shoulders Spine twist Ear to shoulder/ chin to chest / other ear to shoulder Move to your favorite resting position

Surely everyone goes around like a mere phantom; Being Busy Psalm 39:6 Surely everyone goes around like a mere phantom; in vain they rush about, heaping up wealth without knowing whose it will finally be. It’s so common for us to be busy. Yet, Psalm 39:6 says “Surely everyone goes around like a me phantom – a shadow- in vain they rush about, heaping up wealth without know whose it will finally be.” You see, we can’t take our stuff with us when we leave this world. So today I ask you to look at your busy-ness. Being busy is not a sin. Just take some time to reflect, and make sure you are busy for the sake of God, and not just for the sake of being busy.