Start off with 30 sit-ups and 30 crunches. Then take a footy or a ball with you on a 2 mile jog/run. (Post your distance and the ball...

Warm-Up: -Jog in place (1 minute) -5 Clean push-ups -10 toe touches Exercise: (5 rounds, timed) -50 touches (figure 8 around ankles) -10...

Let’s build on yesterday and get the calves some attention today. Warm-Up: -Jog in place 30 seconds -20 butt kicks -20 high knees...

It’s not a great day for kicks but it is a good day for hot and heavy sprints! Warm-Up: -3 minute light jog -side shuffle and back -50%...

Warm Up: 10 lunges in place 5 inch worm stretches Exercise: 8 minutes of: (post how many rounds you complete!) 10 push-ups 20 air squats...

-sorry the the late post today Hawks! There’s no planned activity today. Post your exercise, get your 1000 touches in 💪

We're at the two-week point already! How are you all doing? Still hitting the fridge? Today, let's hit the ground... here's a special...

Warm-up: -1000 touches -3 minute jog Exercise: (2-3 rounds) -10 lunges each side -20 crunches -10 high jumps each side -15 burpees -15...

Warm-up: -15 toe touches -10 Patty Miller Side stretch (5 each side) -10 high jumps per side) Core Exercise: (the numbers of each...

Warm-up: stretch out the hammys and calves today. Share what you chose! Exercise: 2 mile run/jog. If you have a house mate, bring em along!

There’s no specific work for today. Just get in half an hour an activity and share it with any picture! Be ready for tomorrow’s hourly...

Let’s have a kick. Don’t have a footy? Grab a tennis ball or any other ball 🎾 🏉 ⚽️ 🏈 🏐 and practice your drops and kicking form....

March is in the books and this weekend would’ve been our 2nd metro! Let’s start off April strong by fooling around with the footy... a...

One week is in the books! Let’s close out March with a big FU! Great job to everyone participating this past week. How many FUCS will...

Let’s try to find some open space to run today! Warm-up: -light jog + footy bounce -4 side shuffles -4 karaoke shuffles -50% sprint for...

Exercise: (4 rounds) timed 10 lunges (5 each leg) 15 sit-ups (or 30 crunches)

Warm-up: (2 rounds) - 10 Inchworms (from standing, bend over with straight legs and walk hands out into a plank then back) -15 Supermans...

Warm-Up: Any calf stretch (www.verywellfit.com/calf-muscle-stretches-2696337) Cross-Body Shoulder Stretch (30 seconds each arm) - ...

It should be a beautiful day tomorrow. Let's get outside for this one: Warm Up: -25 Jumping Jacks (great time for a photo before you get...