Thursday, December 23rd, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 10-30 sec b/w each: 

45 sec Left Side Plank (Clamshell Set 1, Hip Abduction Set 2) 

45 sec Lying Flyes 

45 sec Right Side Plank 

45 sec Hollow Practice 

B. 3 Sets with 15 sec b/w each: 

45 sec Left Reverse Lunge to High Knee 

45 sec Plank Drag Through  

45 sec Right Reverse Lunge to High Knee 

45 sec Single-arm Sumo Deadlift or High-pull - alt arms 

C. 4 Sets with 10-15 sec b/w each: 

30 sec Thruster 

30 sec Left DB Row 

30 sec Running High Knee or March

30 sec Right DB Row 

30 sec Jump/Step Jack or Rebounding 

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

A. 3 Sets 20-40 sec work, 10-20 sec Rest 

Left Leg Balance (Tandem Stance Set 1, Single-leg Balance Sets 2 & 3) 

Windmills 

Right Leg Balance

Side Stretch Flow 

B. 3 Sets: 20-40 sec work, 10-20 sec Rest 

Good Morning/Deadlift 

Elevated Plank or Push-up 

Squat or Sit-Stand 

Supinated Band Pull-Apart 

C. 2 Sets with 40-60 sec work, 15-30 sec Rest

Bicep Curl 

Squat or Sit-Stand Practice 

March & Punch 

Mobility 

Masters Training Group

A. 2 Sets

30 sec Left Side Plank

30 sec Low Back Stretch - Dbl Knee to Chest or Two Knee Twist 

30 sec Right Side Plank Prone Snow Angels 

30 sec Child's Position Stretch 

B. 2 Sets with B3 Bands as able: 

12 Glute Bridge or Frog Glute Bridge 

24 Moutain Climber (12/leg) 

12 Deadbug or Supine Adominal Draw with Heel Slides (6/side)

C. 10 Minutes to Cycle with B3 Bands as able: 

10 Cals or 90 sec Bike or other bloodflow (bear crawl, farmer's walk, dance, etc.)

15 Jump Jack  

10 DB Thruster 

15 Jump Jack 

10 Ring or Bent Over Rows