Thursday, July 29th, 2021

FitEssentials Training — No Live Classes Today — Follow-along to the pre-recorded session here!

A. 3 Sets with 15 sec b/w exercises (Different variation for Basics) 

30-45 sec Squat or Thruster

30-45 sec Left Arm Kneeling Row

30-45 sec Blood Flow (15 Skip, 15 JJ, 15 High Knees)

30-45 sec Right Arm Kneeling Row

30-45 sec Blood Flow (15 JJ, 15 Butt Kicks 15 Seal Jacks) 

B. 3-4 Sets with 15 sec b/w exercises: 

30-60 sec Alternating Reverse Lunge

30-45 sec Double Arm Bent Over or Seated Row 

30-45 sec Dedlift or Good Morning 

30-45 sec Pull Aparts (Diagonal) 

FitEssentials Basics — No Live Classes Today — Follow-along to the pre-recorded session here!

A. 3 Sets with 15 sec b/w exercises 

30-45 sec Squat or Sit-Stand 

30-45 sec Left Bent/Banded Row 

30-45 sec Blood Flow 

30-45 sec Right Bent/Banded Row 

30-45 sec Blood Flow

B. 3 Sets with 15 sec b/w exercises: 

30-45 sec Deadlift or G'AM 

30-45 sec Double Arm Bent Over or Seated Row 

30-45 sec Alternating OH Reach 

20-40 sec Pull Aparts (Diagonal)

Masters Training Outline

Rest or 

A. Bike

4 Rounds: 

30 sec Easy 

30 sec Mod+

Stretch 5-10 min 

B. 4 Rounds: 

20 sec Left Single Leg Glute Bridge 

10 sec Rest 

20 sec Right Single Leg Glute Bridge 

10 sec Rest 

Stretch 5-10 min 

C. 15 min to cycle: 

20 Steps Walking Lunge 

16 Plank Drag Through (8/arm) 

12 Hollow Roll to Plank (6/side) 

8 Leg Lowering Abs

Farmer's Carry - Driveway ~100m