Monday, January 3rd, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with B3 Bands UB only or UB & LB: 

20 sec March/Skip & Punch 

20 sec Left K2E 

20 sec Jump Jack 

20 sec Right K2E 

20 sec Side Step or Step-over 

20 sec Toe Touch to OH Reach 

B. 3 Sets with reduced time each set: 

60-45-30 sec intervals 

Left DB Row 

Squat 

Right DB Row 

Forearm Plank (Step-over, Mtn Climber, Walk-ups) 

C. 3 Sets: 

30 sec Thruster 

30 sec Supinated Pull Apart 

30 sec Running High Knees 

30 sec Burpee 

30 sec Rest or Alternating Knee to Elbow 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with B3 Bands UB only or UB & LB: 

20 sec March & Punch 

20 sec Left Cross-Body Chop 

20 sec Step Jack 

20 sec Right Cross-Body Chop 

20 sec Side Step or Step-over 

20 sec Toe Touch to OH Reach 

B. 3 Sets with reduced time each set: 

60-45-30 sec intervals 

Left DB Row 

Squat or Sit-Stand 

Right DB Row 

Elevated Plank or Mtn Climbers 

C. 2 Sets: 

30 sec Left Tandem Stance 

30 sec Supinated Pull Apart 

30 sec Right Tandem Stance 

30 sec Windmill 

30 sec Rest or Alternating Knee to Elbow 

Masters Training Group

A. 3 Sets with B3 LB & UB as able: 

60 sec Bike 

60 sec Box Step-up 

60 sec Low Back Stretch 

60 sec Glute Bridge Practice 

B. 2-4 Sets: 

6-10 reps: 

Back or DB Squat 

Pull-up or Ring Row or (Banded Pulldown for 12-20 reps)

Stretch 1-2 min b/w sets.