Monday, February 7th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2 Sets with 20-30 sec of each: 

March/Skip & Punch 

Left Knee to Right Elbow

Seal Jacks

Right Knee to Left Elbow 

Glute Kickers 

Skier Step or Balance

B. 3 Sets with 15 sec b/w each & 30 sec at end of each set: 

45 sec Left Reverse Lunge to High Knee 

45 sec Right Reverse Lunge to High Knee 

45 sec Bent Over Row  

45 sec Thruster 

C. 4 Sets with 15 sec b/w each: 

30 sec Dip or Overhead Tricep Extension

30 sec Goblet Squat 

30 sec Jump Jack or Bloodflow

FitEssentials Basics (Live Zoom Class at 10a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2 Sets with 20-30 sec of each: 

March & Punch 

Left Cross-Body Chop 

Right Cross-Body Chop 

Step Jack 

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 with 20-40 sec each: 

Left Tandem Stance 

Supinated Pull Apart 

Right Tandem Stance 

Full Squat Practice 

Seated or Standing Alternating Knee to Elbow 

Mobility or Stretch 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 14 (7/side)

Bike 90 sec (30 sec EZ, 30 sec Moderate, 30 sec Moderately Tough)  

Stretch/Rest as needed b/w exercises. 

B. 5 Sets: 

(Reminder to stay light in weight until you release air in B3 Bands)

8 Back or Goblet Squats

10 Ring Row

16 Reverse Lunge (8/leg)

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.)