Monday, November 29th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets: 

90 sec Banded Walk + Squats

60 sec Banded Bear Crawl 

30 sec Spinal Mobility 

B. 4 Sets no rest between exercises & 30 sec b/w sets: 

30 sec Left DB Thruster 

30 sec Jump Jack/High Knees 

30 sec Right DB Thruster 

30 sec Burpee 

C. 5 Sets with 10 sec rest b/w each: 

20 sec Push-up 

20 sec Tuck-ups or Hollow 

20 sec Mountain Climber 

20 sec Bridge or Table Top Hold  

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with 30-45 sec work & 10-15 sec rest: 

Monster Walk (For/Back, Lateral Set 2) 

Side Stretch Sway 

Walk the Line 

Spinal Mobility 

B. 3 Sets w/15 sec rest between exercises & 30 sec b/w sets: 

30 sec Left DB Push Press

30 sec Band Pull Apart

30 sec Right DB Push Press

30 sec Elevated Mountain Climber 

C. 4 Sets with 10 sec rest b/w exercises & 30 sec b/w sets. 

20 sec Elevated Push-up 

20 sec Left DB Row 

20 sec Right DB Row 

20 sec March & Punch 

Masters Training Group

B3 Bands: 

Walk 10 Minutes + A 

A. 2 Sets with B3 Bands: 

90 sec Banded Walk + Squats

60 sec Banded Bear Crawl 

30 sec Spinal Mobility 

B. 4 Sets

8 Left DB Thruster 

24 Jump Jack

8 Right DB Thruster 

24 DB Row (12/arm) 

C. 5 Sets 

20-16-12-8-4P

Push-up 

Hollow Rock

Mountain Climber (each leg) 

Glute Bridge