Thursday, February 24th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

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

A. 3 Sets with ~0-15 sec b/w each: 

30 sec Good Morning 

60 sec Single-leg Deadlift - alternating legs 

30 sec Hip or Low Back Mobility 

30 sec Squat or Thruster  

B. 3 Sets: 

45 sec Burpee to Thruster  

60 sec Single-arm DB Row - 30 sec/arm

30 sec Lateral Step-over 

30 sec Rest or Quick Feet 

C. 3-4 Sets with 10 sec b/w each 

30 sec Left Side Plank  

30 sec Bridge Hold or Table Top

30 sec Right Side Plank 

30 sec Burpee 

FitEssentials Basics (Live Zoom Class at 10a MST)

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

A. 3 Sets with 10-15 sec b/w each: 

30 sec Left Leg Tandem or Lunge Stance 

30 sec Good Morning 

30 sec Right Leg Tandem or Lunge Stance 

30 sec Hip or Low Back Mobility 

B. 3 Sets with 15 sec b/w each & 30 sec b/w sets: 

45 sec Sit Stand or Squat Practice 

45 sec Monster Walk Practice 

30 sec March & Punch 

C. 2-3 Sets with 10-15 sec b/w each 

90 sec Step-ups (45 sec each leg)   

45 sec Elevated Plank Row - alternating arms 

30 sec Elevated Burpee 

30 sec Side Stretch Sway or Side Step Arm Swing

Masters Training Group

A. 3 Sets

10 Side Plank Rotations - each arm 

12 Glute Bridge or Box Hamstring Curls 

14 Down Dog Knee to Elbow (7/arm) 

Spinal Mobility x 1-2 min (Cat Cow, Child’s Stretch Variation, Side-Lying Quad Stretch, Two Knee Twist, Glute Bridge etc.) 

B. 4 Rounds for time: 

15 KB Deadlift or Russian KBS 

12 Goblet or DB Thruster 

9 Burpee 

30 Jump Jack 

Rest/walk 1 min b/w rounds. 

C. Cool Down Stretch x 5-10 min  (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.)