Tuesday, August 31st, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with 15 sec 

45 sec Left Turkish Sit-up or OH Press from Stagger Stance

45 sec Rt Turkish Sit-up or OH Press from Stagger Stance 

60 sec Supine Abdominal Heel Slides - alternating legs 

B. 3 Sets with 15 sec b/w exercises & 30 sec b/w sets: 

45 sec Push-up Practice 

45 sec Alternating DB Overhead Press or DB Thruster (If missed squats on Monday)  

45 sec Blood Flow/Side Shuffle or Grapevine 

C. 3 Sets with 15 sec b/w each

30 sec Bent Over Lateral Raise 

30 sec Front Raise 

45 sec Curl & Press 

45 sec Renegade Row

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Sets with 15 sec 

30 sec Left Stagger Stance OH Press or Reach 

30 sec Right Stagger Stance OH Press or Reach 

30 sec Stepping Seal Jacks 

B. 3 Sets with 15 sec  b/w exercises

60 sec Supine Abdominal Draw (w/Heel Slides - alternating legs)

60 sec Low Back Stretches 

60 sec Glute Bridge Practice  

C. 3 Sets with 15 sec b/w each

30 sec Left Knee to Elbow 

30 sec Toe Touch or other Stretch

30 sec Right Knee to Elbow 

30 sec March & Punch

60 sec Stretch

OnSite Training Group

A. Warm-up 

Bike 3 min (2x30 sec EZ, 30 sec Mod, 30 sec Mod+)

+

8-6-4 

Lateral Steps with 4-3-2 Squats at each turn 

+

60 sec Banded Glute Bridge 

B. 4-5 Sets: 

Back Squat x 3-5 

Or DB Squat x 6-10 

Pull-up x 6-10 

C. Cycle 4 Rounds 

15 Jumping Jacks 

12 Single-arm DB Thruster (6/arm) 

10 Renegade Row (5/arm) 

25m Single-arm Farmer's Carry (each arm) 

Masters Competitive Group

Rest