Friday, November 26th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with 15 sec b/w each: 

45 sec Plank Shoulder Taps or T-Push-up 

45 sec Lying Flyes or Superhuman 

45 sec Thoracic Rotation 

B. 3 Sets with 15 sec b/w each: 

60 sec Alternating Reverse Lunge 

30 sec Left DB Row  

30 sec Right DB Row 

30 sec Rebounding or Rest 

C. 3 Sets with no rest b/w exercises: 

45 sec DB Hang Power Clean to Overhead 

60 sec Lateral Step/Grapevine  

45 sec Alternating Knee to Elbow 

30 sec Rest or Rebound/Dance 

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

A. 3 Sets with 20-45 sec work: 

Elevated Plank 

Broomstick Overhead Press & Mobility 

Seated Row with Band 

B. 3 Sets with 15 sec b/w each: 

60 sec Left Step-up 

30 sec Left DB Row  

60 sec Right Step-up 

30 sec Right DB Row 

C. 2 Sets with no rest b/w exercises: 

45 sec Squat Practice  

60 sec Side Stretch Sway 

45 sec Good Morning or Deadlift 

30 sec Spinal Mobility 

Masters Training

AM. B3 Bands 

Bike 10 minutes steady 

Stretch 10 minutes steady 

PM. Hike/Walk 30-90 minutes