Monday, December 27th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets

60 sec Low Back Stretch 

60 sec Glute Bridge or Box H/S Curl 

60 sec Down Dog K2E 

B. 3 Sets 

30 sec Left Waiter's Squat (or thruster) 

30 sec Step or Jump Jack 

30 sec Right Waiter's Squat (or thruster) 

30 sec Skier Step or Balance 

C. 4 Sets: 

45 sec Renegade Row 

45 sec Sit-up 

45 sec Burpee 

45 sec Rest or Bloodflow 

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. 2-3 Sets w/15 sec rest between exercises & 30 sec b/w sets: 

30 sec Left DB Push Press

30 sec Left DB Row 

30 sec Right DB Push Press

30 sec Right DB Row 

30 sec Stretch 

C. 3-4 Sets with 10 sec rest b/w exercises & 30 sec b/w sets. 

20 sec Elevated Plank 

20 sec Seal Step  

20 sec Elevated Burpee

20 sec March & Punch 

Masters Training Group

A. 2-3 Sets B3 Bands: 

60 sec Low Back Stretch 

60 sec Glute Bridge or Box H/S Curl 

60 sec Down Dog K2E 

B. 2-3 Sets B3 Bands: 

10 Left Reverse Lunge or Box Step-up 

20 Jump Jack 

10 Right Reverse Lunge or Box Step-up 

20 sec Running High Knees or March 

C. 2-3 Sets B3 Bands as time allows (20 min max) 

10 Ring Row or Bent Over Row

12 Sit-ups or Deadbugs (6/side)  

10 Burpee 

2 Minute Bike @steady state