Thursday, December 16th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with 10-15 sec b/w each 

30 sec Left Side Plank (Rotations, Hip Abduction)

30 sec Prone Snow Angels 

30 sec Right Side Plank (Rotations, Hip Abduction) 

30 sec Glute Bridge or Frog Glute Bridge 

30 sec Stretch 

B. 2 Sets with 15 sec rest b/w each: 

45 sec Left Leg Deadlift to High Knee 

45 sec Bloodflow/Cross-Crawl 

45 sec Right Leg Deadlift to High Knee 

45 sec Get-up 

C. 10 Minutes to Cycle: 

10 Squat

15 Jump Jack  

5 Yoga Push-up 

10 Goblet Rows 

15 Jump Jack 

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

A. 2 Sets with 40 sec work/20 sec rest: 

Left Stagger Stance Row with Band 

Shoulder, Side Body and Hip Flexor Openers with Band 

Right Stagger Stance Row with Band 

Cross Crawl Practice 

B. 3 Sets

12-10-8 

Bicep Curl 

Standing Chest Press 

Reverse Ginat Step- each leg 

Bent Over Row 

Alternating Overhead Press 

Weighted March - each leg 

C. 2-3 Sets of 45 sec work, 15 sec b/w each: 

Squat or Sit Stand 

Deadlift or Good Morning 

Elevated Plank or Push-up 

Side Stretch or Sway Step 

Masters Training

B3 Bands Upper & Lower Body for all sets: 

A. 3 Sets with 10-15 sec b/w each 

12-10-8

Left Side Plank (Rotations, Hip Abduction)

Prone Snow Angels 

Right Side Plank (Rotations, Hip Abduction) 

Glute Bridge or Frog Glute Bridge 

30 sec Low Back Stretch 

B. 2 Sets  

8 Left Leg Deadlift to High Knee 

10 Plank Walk-ups (5/arm) 

8 Right Leg Deadlift to High Knee 

6 Get-up 

C. 10 Minutes to Cycle: 

10 KBS 

15 Jump Jack  

10 Hollow Rock 

10 Bench Hamstring Curls  

10 Goblet Rows 

8 Left Lunge to Hip Extension  

16 Jump Jack

8 Right Lunge to Hip Extension 

16 Jump Jack