Thursday, December 30th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with Lower Body B3 Bands as available:

30 sec Left Donkey Kicks 

30 sec Child's Position/Low Back Stretch 

30 sec Right Donkey Kicks 

30 sec Low Back Stretch (Dlb K2Chest, Two Knee Twist) 

30 sec Bridge Hold

30 sec Stretch - Cat Mobility or Down Dog 

B. 3 Sets with Lower Body B3 Bands as available:

30 sec Left Lunge to Hip Extension 

20 sec Jump Jack 

10 sec Rest 

30 sec Right Lunge to Hip Extension 

20 sec Rebounding Bounce or Hop 

40 sec Rest

C. 4 Sets with 15 sec b/w each: 

30 sec Deadlift 

30 sec Push-up 

30 sec Squat or Thruster  

30 sec Rest or Dance/Bloodflow 

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

A. 2 Sets: 

60 sec Step-ups - alternating legs 

20 sec Rest 

40 sec Banded Row - Seated or Bent Over 

60 sec Mobility (Seated Cat Cow or Forward Fold)  

B. 3 Sets 

30 sec Deadlift 

30 sec Picking Apples or Alternating Overhead Press 

30 sec Squat Practice 

30 sec Rest/Mobility 

C. 2-4 Sets: 

30 sec Sway Steps 

30 sec Left Reverse Giant Step 

30 sec Hip Circles or Figure 8s

30 sec Right Reverse Giant Step 

30 sec Side Stretch Flow 

Masters Training Group

A. 1-3 Sets with B3 Bands Lower Body as available:

Left Donkey Kick x 10 

Child's Position x 3-5 deep breaths 

Right Donkey Kicks x 10 

Low Back Stretch x 30 sec (Dlb K2Chest, Two Knee Twist) 

Upper Body Hollow Lifts x 10

Lower Body Hollow Lifts x 10 

Bridge Hold x 30 sec 

Cat Mobility or Down Dog with Heel Pedal x 30-60 sec 

B. 3 Sets with B3 Bands Lower Body as available:

15 Squat Pulse 

10 Left Box Step-up to High Knee 

20 Jump Jack 

10 Squat full range with option to hold light weight 

10 Right Box Step-up to High Knee 

20 sec Rebounding Bounce or Hop 

C. 1-5 Sets: 

BIke or Bloodflow 90 sec 

Pull-up or Ring Row x 12 

Dip or Push-up x 10