Tuesday, July 7th, 2021

FitEssentials Training Outline (9a MST)

A. 2-3 Sets with 10-15 sec b/w each: 

60 sec Down Dog Knee to Elbow

60 sec Lying Flyes/Superhuman   

60 sec Stretch

B. 3 Sets of 20-40 sec of each: 

Left Single Leg Deadlift 

Dip

Right Single Leg Deadlift 

Rest or Jump/Step Jacks/Dance 

C. 3 Sets with 15 sec rest b/w each: 

45 sec Push-up + Mountain Climber

45 sec Sit-up

45 sec Plank Drag Through 

45 sec No Push-up Burpee 

FitEssentials Basics (10a MST)

A. 2-3 Sets: 

30-60 sec Walk the Line 

30 sec Step Jacks 

30 sec March Variation 

60-90 sec Stretch 

B. 2-3 Sets: 

30-60 sec Squat 

30-45 sec Left arm Row to Tricep Extension 

30-45 sec Right arm Row to Tricep Extension 

C. Cycle 2-3 sets with 20-45 sec of each: 

Sway Steps 

Ground to Shoulder with optional Overhead Press 

Elevated Mountain Climber 

Rest/Stretch 

OnSite Training (5:15a)

Wrist & Forearm Warm-up 

A. 2-3 Sets with 5-15 sec b/w each: 

60 sec Down Dog Knee to Elbow 

60 sec Side Plank Roll

60 sec Single Leg Deadlift (30 sec each side)

B. Partner Workout or Intervals

5 Sets:
10 (Ring) Dips

15 (Russian) Kettlebell Swing

10/20 Push-up*

Bike @conversation pace while partner works or bike for a similar amount of time it takes you to complete one set.

 C. Cash Out

1-3 Sets with 10-15 sec b/w each:

30 sec Left Donkey Kick

30 sec Hollow Body

30 sec Right Donkey Kick

30 sec Leg Lowering Abs

30 sec Plank Walk-ups

30 sec DB Overhead Tricep Extension