Monday, March 15th, 2021

Virtual FitEssentials (8a AZ/PST, 9a MST, 11a EST)

A. 2 Rounds
60 sec Sumo Inchworm Flow
60 sec Banded Monster Walk
60 sec Banded Glute Bridge
60 sec Stretch

B. 3 Sets with 15 sec b/w exercises:
30 sec Left Leg Deadlift
30 sec Chair/Bench Dip or Tricep OH Extension
30 sec Right Leg Deadlift
30 sec Band Pull Aparts
30 sec Rest or Rebounding

C. 3 Sets:
30 sec Deadlift
30 sec Squat
30 sec Push-up
30 sec Rest or Rebounding

Virtual FitEssentials Basics (9a AZ/PST,10a MST, Noon EST)

A. 2-3 Sets with 15 sec b/w exercises:

45 sec Single arm Sumo Deadlift

45 sec Left Curl & Press

45 sec Right Curl & Press

B. 2-3 Sets with 15 sec b/w exercises:

30 sec Left Tricep Kick Back

30 sec Left Reverse Giant Step

Repeat on Right

C. 3-4 Sets with 10-15 sec b/w each:

30 sec Elevated Plank Row
30 sec Step Jacks

30 sec Squat or Sit Stand

30 sec March or Weighted March
30 sec Rest or Lateral Step

OnSite Training:
A. 2 sets:
60 sec Banded Monster Walk - forwrad, backward, lateral
60 sec Banded Glute Bridge
60 sec Low Back/Hips Stretch
+
2 x 90 sec Blood Flow of 45 sec EZ, 45 sec Mod +

B. 4 Sets:
Deadlift @3111; 3-6
Hand Release Push-up in 20 sec
Thoraic Rotation x 20-30 sec each side

C. 3-4 Sets For Quality Reps:
30 sec Double Under/Jump Jacks/Bike
15 sec Rest
30 sec Wall Walk or Plank Shoulder Taps
15 sec Rest
30 sec Kettlebell Swing
15 sec Rest