Monday, March 7th, 2022

FitEssentials Training (No Live Classes Today — Follow along on this video from 1/31.)

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

MON 3/7. send video from 1/31

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 (No Live Classes Today — Follow along on this video from Jan 31st)

Option to wear B3 Bands the 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 Rounds

3 cycles of: Lateral Banded Walk x 8 Steps each direction with 4 Squats @ each change of direction

Banded Glute Bridge x 15 

Stretch as needed b/w exercises. 

B. 3 Sets: 

10 Single-arm OHS - each arm 

12 Single-arm DB Row - each arm 

20 Reverse Lunge - alternating legs 

30 sec Side Shuffle or Grapevine 

Rest 30-60 sec b/w sets. Cool Down Stretch 5-10 min 

(Standing Lat Stretch, Doorway Pec 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.)