Monday, January 31st, 2022
FitEssentials Training (Live Zoom Class at 9a MST)
Option to wear B3 Bands the first 20 minutes of the training session.
A. 6 min to cycle:
Glute Bridge or Box Hamstring Curl x 12
Down Dog Knee to Elbow x 12 (6/side)
Stretch/Rest as needed b/w exercises.
(1 min Rest/Stretch in Child's Position)
B. Forearm Plank 2 min Challenge
C. 3 Sets with 15 sec b/w each:
45 sec Alternating Knee to Elbow
45 sec Goblet Thruster
45 sec Renegade Row
D. 2-3 Sets
60 sec Sumo Deadlift
60 sec Bear Crawl
60 sec Stretch
FitEssentials Basics (Live Zoom Class at 10a MST)
Option to wear BFR Bands first 20 minutes of the training session.
A. 3 Sets:
60 sec Low Back Stretch (WW, Dbl K2Chest, Two Knee Twist)
60 sec Adominal Hollow with option of Heel Slide on Sets 2 & 3.
60 sec Bridge Practice (option of Frog Bridge or Box H/S Curl Sets 2 & 3)
B. 2-4 Sets
20-30 sec of each:
March & Punch
Half Squat with Front Raise
Step Jack or Index Finger Arm Circles
Overhead Pulses
Full Squat
Front Plank
C. 2-3 Sets:
40-60 sec each:
Left Step-up
Right Step-up
20-40 sec each:
Left DB Row
Right DB Row
Mobility x 60-90 sec
Masters Training Group A. 2 Sets with 15 sec b/w each:
Option to wear B3 Bands the first 20 minutes of the training session.
A. 2 or 3 Sets:
Glute Bridge or Box Hamstring Curl x 12
Down Dog Knee to Elbow x 12 (6/side)
Stretch/Rest as needed b/w exercises.
(1 min Rest/Stretch in Child's Position)
B. Forearm Plank 2 min Challenge — hold strong position as well as you can for max 2 min.
C. 3-5 Sets: (Reminder to stay light in weight until you release air in B3 Bands)
5-10 Goblet or Back Squat
8-12 Pull-up or Bent Over Row
30 sec Bike or Bloodflow (Step or Jump Jack, March or Running High Knees, etc.)
Rest/Stretch 1-2 min b/w sets.
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.)