Tuesday, August 24th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 10-15 sec b/w each: 

75 sec Side Plank Dip to Leg Lift 

75 sec Lying Flies or Superman 

75 sec Side Plank Dip to Leg Lift 

45 sec Birddog - each side  

B. 3 Sets of: 

45-75 sec Single-arm Sumo Deadlift alternating arms 

30-45 sec Push-up Practice 

45-75 sec Stretch 

C. 4 Sets with 15 seconds b/w each:  

30 sec Dip 

30 sec Uneven Carry (Left arm Suitcase, Right arm Front Rack) 

30 sec Mountain Climber 

30 sec Uneven Carry (Right arm Suitcase, Left arm Front Rack ) 

30 sec Rest or Jump Jack 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2-3 Sets with 15 sec b/w exercises: 

30-45 sec Left Elevated Knee to Elbow 

30-45 sec Side Step Arm Swing or Side Stretch 

30-45 sec Right Elevated Knee to Elbow

30-45 sec Torso Rotations or Lateral Step Over

B. 2-3 Sets with 15 sec b/w exercises: 

45 sec Squat or Sit-Stand Practice

45 sec Left Curl with option of Overhead Press 

45 sec Blood Flow (15 March, 15 JJ, 15 March) 

45 sec Right Curl with option of Overhead Press 

45 sec Mid Back Rotation 

C. 2-3 Sets with 15 sec b/w exercises: 

45 sec Left Step-up 

45 sec Right Step-up 

60 sec Seat Leg Extensions - 30 sec each leg

Masters Training Outline

A. 2-3 Sets: 

10 Quadraped Donkey Kicks - each leg

Child's Position Stretch of Choice 

10 Down Dog Knee to Elbow -alternating sides

10 Supine Abdominal Draw with Heel Drag - each leg 

Low Back Stretch of Choice 

B. 4 Sets: 

Deadlift x 4-6 

DB or KB Push Press x 8-12 

C. 4 Sets: 

12 Dips 

10 Ring Row 

8 KB/DB Deadlift 

6 Push-up 

Bike steady ~2 min or while partner works through the circuit.