Thursday, January 13th 2022

FitEssentials Training (Live Zoom Class at 9a MST)

A. 1 Sets with ~15 sec b/w each: Option to wear with B3 bands on LB or UB & LB. 

90 sec Lateral Banded Walk with 3 Squats at each Turn 

45 sec Child's Stretch 

60 sec Glute Bridge  

45 sec Prone Snow Angels 

80 sec Single-leg Glute Bridge (40 sec each leg) 

B. 3 Sets with 15 sec b/w each:  (Continue to wear bands until 20 minute mark. )

45 sec Left Reverse Lunge to High Knee 

45 sec Sumo Deadlift (High Pull)  

45 sec Right Reverse Lunge to High Knee 

45 sec Lateral Side Shuffle or Grapevine  

C. 4 Sets with ~15 sec b/w each: 

30 sec Left DB Squat or Thruster 

30 sec Burpee 

30 sec Right DB Squat or Thruster 

30 sec Rest or Rebounding 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with 20-40 sec move & 10-20 sec  b/w each: (Option to wear with B3 bands on LB or UB & LB. )

Paused March or March & Punch 

Squat Pulse or Squat Sit 

Seal Step 

Good Morning or Banded 

Alternating OH Reach or Picking Apples 

B. 2 or 3 Sets with 30-45 sec move & 15-30 sec b/w each: ( Continue to wear bands until 20 minute mark. )

Sumo Deadlift 

Seated Single-arm Row with Band 

Forward Fold or Seated Cat-Cow Mobility 

Seated Single-arm Row with Band

Side Step or Lateral Step-over 

C. 2 or 3 Sets with 20-40 sec move & 10-20 sec b/w each: 

Left Tandem or Single-leg Stance 

Squat Practice 

Right Tandem or Single-leg Stance 

Rest or Bounce 

Masters Training Group

A. 1-2 Sets with B3 LB & UB as able: 

90 sec Bike or Bloodflow of Choice (45 sec EZ, 45 sec Moderate)

60 sec Alternating Step-up or Reverse Lunge

60 sec Low Back/Hip Stretch (Windshield Wipers, DblKnee to Chest, Two Knee Twist, Glute or Fig-4 Stretch)

90 sec Glute Bridge Practice (Single-Leg Glute Bridge Sets 2 & 3 45 sec each leg)

B. 1-4 Sets: (Release air of B3 Bands when you hit 20 min from starting point)

8 Left DB Thruster

10 Left DB Bent Over Row

20 Step or Jump Jacks

8 Right DB Thruster

10 Right DB Bent Over Row

20 Step or Jump Jacks