Monday, April 11th, 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: 

45 sec Spinal Mobility 

60 sec Alt. Deadbugs

60 sec Plank March 

B. 3-4 Sets with 10-15 sec b/w exercises

30 sec Squat 

30 sec Elevated Push-up 

30 sec High Knees/Jump Jack 

30 sec Mountain Climber 

30 sec Lateral Shuttle Step or Rest  

C. 3-4 Sets with ~15 sec b/w each  

30 sec Alternating Knee to Elbow 

30 sec Deadlift 

30 sec Left Side Plank 

30 sec Glute Bridge or Box H/S Curl 

30 sec Right Side Plank  

FitEssentials Basics (Live Zoom Class at 10a MST)

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

A. 2-3 Sets  with ~15 sec b/w each (6 min) 

30 sec (Seated) Toe Touch

30 sec Left (Seated) Knee to Elbow

30 sec Windmill  

30 sec Right Seated) Knee to Elbow

30 sec March & Punch 

30 sec Side Stretch Flow 

B. 3 Sets with ~ 15-30 sec b/w each:

45 sec Squat Practice 

45 sec March/Bloodflow 

45 sec Seated or Bent Over Row 

45 sec Monster Walks 

C. 2 or 3 Sets with 15 sec rest b/w exercises: 

30 sec Left Tricep Kickback 

45 sec Band Pull-Aparts/Shoulder Openers

30 sec Right Tricep Kickback 

30 sec Side Step Arm Swing or Lateral Step Over

Masters Training Group

A.  2 Sets: 

Bike 2 min

5 Snatch Under (Start with PVC or empty bar)

10 Strict or Assisted Pull-up

Rest/Stretch 30-90 sec b/w sets. 

B. Every 90 sec for 8 sets:

Snatch Deadlift + Snatch

C. 6 Sets: 

Back Squat x 3 

DB Torso Row x 7/arm  

Rest/Stretch 2:30

D. Wear B3 Bands as able: 

Bike 10 minutes conversation pace

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.)