Thursday, December 2nd, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 4 Sets with 15 sec b/w each: 

30 sec Forearm Plank (Walk over, Hip Rock, Walk-ups) 

30 sec Lying Flyes or Prone Swimmers 

30 sec Glute Bridge 

30 sec Low Back Stretch 

B. 3 Sets with 15 sec b/w each: 

45 sec Banded Walk 

45 sec Sumo Deadlift 

45 sec Bloodflow

45 sec Squat or Thruster 

45 sec Renegade Row 

45 sec Reverse Lunge 

45 sec No Push-up Burpee 

45 sec Rest/Dance   

FitEssentials Basics Training (Live Zoom Class at 10a MST)

A. 3 Sets with 15 sec b/w exercises

60 sec Supine Abdominal Draw (w/Heel Slides - alternating legs)

60 sec Low Back Stretches 

60 sec Glute Bridge Practice 

B. 2 Sets with 15 sec b/w each: 

45 sec Side Stretch Sway 

45 sec Sumo Deadlift 

45 sec Elevated Push-up or Plank 

C. 2 Sets: 

45 sec Squat Practice 

45 sec Left DB Row 

45 sec Step Jack 

45 sec Right DB Row 

45 sec Rest/Dance 

Masters Training

Wear B3 Bands Upper & Lower Body:

A. 4 Sets with 15 sec b/w each: 

30 sec Forearm Plank (Walk over, Hip Rock, Walk-ups) 

30 sec Lying Flyes or Prone Swimmers 

30 sec Yoga Push-up 

30 sec Glute Bridge 

30 sec Low Back Stretch 

B. 3 Sets with 15 sec b/w each: 

45 sec Banded Walk 

45 sec Sumo Deadlift 

45 sec Bloodflow

45 sec Squat or Thruster 

45 sec Renegade Row 

45 sec Reverse Lunge 

45 sec No Push-up Burpee 

45 sec Rest/Dance