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. Confidence
Isaiah 41:10
So do not fear, for I am with you; do not be dismayed because I am your God.

3. Each member takes a turn leading a stretch.
The Warm Up
“Simon Says” Style
Each member takes a turn leading a stretch.
Instructor may offer suggestions for areas of the body to stretch.

4. Tabata 1: Burpees (or Push Ups) Walk / Jog 5 minutes
The Workout
Tabata Style:
Tabata 1: Burpees (or Push Ups)
Walk / Jog 5 minutes
Tabata 2: Isometric Squat (or gentle squats)
Walk/ Jog 5 minutes
Tabata 3: Plank (or standing crunches/ obliques)

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. Confidence
Isaiah 41:10
So do not fear, for I am with you; do not be dismayed because I am your God.
Often when we fear the unknown, we feel anxiety and stress. Isaiah 41:10 says, “So do not fear, for I am with you; do not be dismayed because I am your God.” Know that God has you, he’s holding you, and you can have confidence in HIM. Take your thoughts and prayers to Him today.