Monday, December 6th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 15 sec b/w each: 

45 sec Left Side Plank 

45 sec Bear Crawl 

45 sec Right Side Plank 

45 sec Glute Bridge/Box Hamstring Curl 

B. 3 Sets with 10-20 sec b/w each: 

40 sec Thruster 

40 sec Left DB Row 

40 sec Blood Flow

40 sec Right DB Row 

C. 3 Sets 

40 sec Left Reverse Lunge to High Knee 

40 sec Overhead Press 

40 sec Right Reverse Lunge to High Knee 

40 sec Plank Drag Through 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with ~15 sec b/w each: 

45 sec Seated Row with Band 

45 sec Seated or Standing Left Knee to Elbow 

45 sec Seeated or Standing Forward Fold 

45 sec Seated or Standing Right Knee to Elbow 

B. 2 Sets with ~15 sec b/w each: 

60 sec Good Morning or Deadlift 

60 sec Left Step-up 

60 sec Sway 

60 sec Right Step-up 

60 sec Rest or Bloodflow

C. 2 Sets with ~15 sec b/w each 

45 sec Squat or Sit-Stand Practice 

45 sec Elevated Forearm Plank or Mountain Climber 

45 sec Band Pull Apart 

45 sec Mobility 

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 

20-16-12-8-4

Goblet Squat

Hollow Rock

Mountain Climber (each leg) 

Glute Bridge