Tuesday, March 1st, 2022

Nitric Oxide Release Basics Training (Live Zoom Class at 10a MST)

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

A. 2 Sets with 10-20 sec b/w each 

40 sec Left Seated Leg Extension  

40 sec Right Seated Leg Extension 

40 sec Sit-Stand or Half Squat with Front Raise  

30 sec Hip & Spinal Mobility 

40 sec Standing Left Leg Curl 

40 sec Standing Right Leg Curl 

30 sec Step Jack or Index Finger Arm Circles 

B. 2 or 3 Sets with 10-20 sec b/w each:  

30 sec Elevated Mountain Climber

45 sec Alternating Overhead Press or Push Press  

60 sec Seated or Bent Over Row with Band  

Cool Down Stretch 

Nitric Oxide Release Training (Live Zoom Class at 10:30a 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

Half Squat with Front Raise

Right Knee to Left Elbow 

Glute Kickers 

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  

30 sec Thruster 

45 sec Sumo Squat to Bicep Curl

Masters Training Group

A. 2 Sets: 

Bike or BloodFlow 60 sec (Jump Jack, High Knees, etc.)

Forearm Plank or Plank Walk-ups 60 sec 

Hollow Hold 30 sec 

B. Single-arm Strict Press x 8-8-8; reach arm  

C. For TIme:

25-20-15-10-5

Kettlebell Swing

Burpee