Monday, August 2nd, 2021

FitEssentials Training — No Live Classes Today — Follow-along to the pre-recorded session here!

A. 2 Sets with 10-20 sec b/w each

40 sec Left Leg Lunge to High Knee or Russian Box Step-up

40 sec Right Leg Lunge to High Knee or Russian Box Step-up

60-90 sec Bear Crawl or Banded Walks

B. 3 Sets:

60 sec Squat

30 sec Left Arm Row from Plank

30 sec Rest or Burpee

30 sec Right Arm Row from Plank

C. Tabata Mash-up 5 rounds with 10 sec between each:

20 sec Squat

20 sec Plank or Mountain Climber

D. 3 rounds with 10-15 sec b/w each:

30 sec Bridge Pose

30 sec Alternating Deadbugs

FitEssentials Basics — No Live Classes Today — Follow-along to the pre-recorded session here!

A. 2 Sets with 20-45 sec of each:

Step Jacks,

March & Punch

Side Step or Cross Over

Weighted March

Side Stretch or Mobility of Choice

B. 2 Sets with 30-45 sec of each & 15 sec b/w exercises:

Deadlift or G'AM

Seated Row

Alternating OH or Forward Reach

Pull Aparts (Diagonal)

C. 2-3 Sets

Seated Leg Extension x 8-12 each leg

Standing Leg Curl x 8-12 each leg

Squat Sit or Air Squat x 30-60 sec

Masters Training Outline

MON 8/2

A. 2 Rounds:
2 Min Bloodflow of choice (bike, walk, bear crawl, jump jacks, etc.)
1 Min Glute Bridge
90 sec Side Plank (45 sec each arm)
2 Min Stretch

B. For TIme:
30-20-10
Walking Lunge or Step-up
Burpee
Mountain Climber
Thruster
Jumping Jack

C. Walk or EZ spin on bike x 5-20 minutes

D. Cool Down Stretch:
Side-Lying or Standing Quad Stretch x 20-30 sec each side
Behind the Back Stretch with Forward Fold x 20-30 sec
Stagger Stance Tricep Side Bend x 3-5
Spiderman Stretch with Reach-Backs x 30-45 sec each side
Low Back Love x 2-3 min (Single Knee to Chest, Double Knee to Chest, Figure Four Stretch, Two Knee Twist, Happy Baby, etc.)