Thursday, January 6th 2022
FitEssentials Training (Live Zoom Class at 9a MST)
A. 3 Sets with B3 Bands LB only or UB & LB:
30 sec March & Punch
30 sec Left Leg Lunge Pulse or Lunge Squat
30 sec Alternating Front Raise
30 sec Right Lunge Pulse or Lunge Squat
30 sec Step or Jump Jack
30 sec Rest or Side Stretch Flow
B. 4 Sets with 15 sec b/w each: (wear B3 Bands 1 or 2 sets - max 20 min for session)
30 sec Deadlift
30 sec Mountain Climber
30 sec Squat or Thruster
30 sec Hollow or Tuck-ups
30 sec Plank Drag Through
30 sec Rest or Lateral Skier Step
C. 3 Sets with descending reps: (Option for UB Bands to finish after a stretch break during part B.)
10-8-6
DB or Banded Curl to OH Tricep Extension
Down Dog K2E or Alt K2E
Supine Chest Press with Legs Elevated
FitEssentials Basics (Live Zoom Class at 10a MST)
A. 2 Sets with B3 Bands LB only or UB & LB:
30 sec March & Punch
30 sec Left Leg Lunge Pulse
30 sec Alternating Front Raise
30 sec Right Lunge Pulse
30 sec Step Jack
30 sec Rest or Side Stretch Flow
B. 2 Sets with 15 sec b/w each: (wear B3 Bands 1 or 2 sets - max 20 min for session)
60 sec Good Morning or Deadlift
30 sec Elevated Plank or Mountain Climber
60 sec Squat or Thruster Practice
30 sec Cross-Crawl Practice
C. 3 Sets with descending reps: (Option for UB Bands to finish after a stretch break during part B.)
10-8-6
DB or Banded Curl to OH Tricep Extension
Left Knee to Right Elbow
Bent Over or Seated Row
Right Knee to Left Elbow
Masters Training Group
A. 1-3 Sets with B3 LB & UB as able:
60 sec Bike or Bloodflow of Choice
60 sec Alternating Reverse Lunge
60 sec Low Back/Hip Stretch (Windshield Wipers, DblKnee to Chest, Two Knee Twist, Glute or Fig-4 Stretch)
60 sec Glute Bridge Practice (Single-Leg GLute Bridge Sets 2 & 3 30 sec each leg)
B. 2-4 Sets: (Release air of B3 Bands when you hit 20 min from starting point)
8 Left DB Overhead Press
8 Left DB Bent Over Row
16 Step or Jump Jacks
8 Right DB Overhead Press
8 Right DB Bent Over Row
16 Step or Jump Jacks