Thursday, March 24th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

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

A. 3 Sets of 45 sec work, 15 sec rest: 

Glute Bridge (Single-leg 30 sec each leg Sets 2 & 3)

Hollow Roll to Plank

Stretch 

B. 3 Sets with 10-15 sec b/w each:

30 sec Push Press or Thruster 

30 sec Push-up 

30 sec Mountain Climber

30 sec Sit-up 

30 sec Rest or Rebound

C. 3 Sets with 45 sec work, 15 sec rest: 

Bent-Over or Seated Row 

Goblet Alternating Lunge 

Burpee 

Skier Step or Balance or Grapevine

FitEssentials Basics (Live Zoom Class at 10a MST)

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

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

45 sec Left Elevated Knee to Elbow 

30 sec Windmill  

45 sec Right Elevated Knee to Elbow 

30 sec March & Punch 

30 sec Side Stretch Flow 

B. 3 Sets with ~ 15-30 sec b/w each: (12 min) 

45 sec Squat with Overhead Reach 

45 sec Side Step or Step Over  

45 sec Good Morning or Deadlift 

45 sec Step Jack or Cross Crawl Practice 

C. 2 or 3 Sets with 15 sec rest b/w exercises: (8 min) 

30 sec Tricep Overhead Extension

45 sec Left DB Row 

30 sec Side Step Arm Swing or Lateral Step Over 

45 sec Right DB Row

Masters Training Group

A. 2-3 Sets with option to wear B3 Bands: 

2 min Bike 

1 min Box Step-up 

1 min Stretch 

B. 5-8 Sets: 

Power Clean + Clean + Jerk 

(Rest/Stretch 2 min) 

C. Front Squat x 5-5-3-3-3; rest 2 min 

D. 3 x with B3 Bands: 

10 Ring Row 

10 Russian Box Step-up each leg 

20 Renegade Row - alternating arms

(Bike while partner works or similar time to complete circuit)

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.)