Monday, January 24th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 10-15 sec b/w each: (Wear B3 Bands as available.) 

30 sec Left Side Plank Clamshell or Hip Abduction 

30 sec Child's Stretch Variation 

30 sec Right Side Plank Clamshell or Hip Abduction 

30 sec Prone Snow Angels 

B. 3 Sets with 10 sec b/w each: 

(Continue to wear bands until 20 minute mark.)

50 sec Single-arm Sumo Deadlift (20 sec/arm) 

50 sec Elevated Push-up with Plank Shoulder Tap 

50 sec Alternating Reverse Lunge (20 sec/leg) 

50 sec Bloodfow (20 sec Squat Pulse, 20 sec Jump Jack) 

C. 3 Sets with 15 sec b/w each: 

45 sec Single-arm DB Thruster (20 sec/arm) 

45 sec Left DB Row 

45 sec Skier Step/Balance 

45 sec Right DB Row 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with ~10-30 sec b/w each: 

(Wear B3 Bands as available.) 

20 sec March & Punch 

20 sec Squat Pulse 

20 sec Index Finger Arm Circles or Step Jacks 

20 sec Overhead Pulse 

20 sec Side Stretch Flow or Side Step Arm Swing

B. 3 Sets with 10 sec b/w each: 

(Continue to wear bands until 20 minute mark.)

50 sec Single-arm Sumo Deadlift (20 sec/arm) 

50 sec Elevated Push-up with Plank Shoulder Tap 

50 sec Squat Practice 

50 sec Mobility (Reach & Rotate, Behind the Back Stretch, Seated Thoracic Rotations)

C. 2 or 3 sets: 

45 sec Left Step-up

30 sec Rest or Sway Steps  

45 sec Right Step-up

60 sec Rest/Mobility (Standing Forward Fold, Tricep Side Bend, Seated Fig Four) 

Masters Training Group A. 2 Sets with 15 sec b/w each: 

(Wear B3 Bands as available.) 

10 Left Side Plank Rotations 

12 Down Dog Knee to Elbow (6/leg) 

10 Right Side Plank Rotations 

12 Glute Bridge or Box H/S Curl 

B. 2 or 3 Sets: 

(Continue to wear bands until 20 minute mark.)

10 Ring Row or Pull-up 

8 Left Box Step-up or Reverse Lunge 

16 Jump Jack 

8 Right Box Step-up or Reverse Lunge 

Stretch 30-60 sec b/w sets. (Side Stretch, Behind the Back Stretch with Forward Fold, etc.) 

C. Optional Strength Training: 

3-5 Sets: 

8 Back Squat - build to one moderately tough effort 

10 Single-arm DB Row each arm 

Rest/Stretch 1-2 min b/w sets. (Tricep Side Bend, Calf Stretch, Down Dog with Heel Pedal, Doorway Pec Stretch, Lat Stretch or Figure Four Hip Stretch) 

Cool Down Stretch  (Behind the Back Stretch with Forward Fold, Standing Calf Stretch, Child's Position Side Stretch, Thread the Needle, Glute Stretch, Figure Four Hip Stretch, Hamstring Stretch, etc.)