Thursday, September 23rd, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets: 

90 sec Banded Walk with Squats 

60 sec Banded Glute or Table Bridge  

60 sec Stretch 

B. 3 Sets with 15 sec b/w each: 

60 sec Alternating DB Thruster

30 sec Left Bent Over Row

30 sec Lateral Step-over or Side Shuffle 

30 sec Right Bent Over Row

30 sec Rest or Rebounding 

C. 2-3 Sets with 15 sec b/w each & 30 sec b/w sets: 

30 sec Left Reverse Lunge or Step-up to High-knee

30 sec Shoulder to Overhead   

30 sec Right Reverse Lunge or Step-up to High-knee 

30 sec Rest or Burpee

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2-3 Sets with 10-20 sec b/w exercises: 

40 sec Left Elevated Knee to Elbow 

40 sec Sway

40 sec Right Elevated Knee to Elbow

60 sec Standing Leg Curls - 30 sec each leg

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

45 sec Squat or Sit-Stand Practice

45 sec Left Bent Over Row

45 sec Cross Crawl 

45 sec Right Bent Over Row

45 sec Spinal Mobility 

C. 2-3 Sets of 30-45 sec of each with 10-20 sec b/w exercises: 

Left Curl & Press 

Right Curl & Press 

Elevated Plank Row 

Stretch 

OnSite Training

A. Bike 3 min with 15 sec surge at the end of each minute 

B. Side Plank Check-in 

C. 4 Sets with

Deadlift x 4-6  

Push-up in 30 sec 

D. 3-5 Sets:  

Russian KBS x 12-20 

Plank Drag Through x 6-10/arm 

Sit-up x 12-20 

Rest/Stretch 1-2 min 

Competitive Group

A. 2 Sets

Bike x 12-20 Cals  

Left Side Plank x 30-45 sec

Glute Bridge or Box H/S Curl x 8-12 with 2 sec hold in the top 

Right Side Plank x 30-45 sec

Z Press x 5-8

Stretch 1-2 minutes 

B. Strict Press x 4-3-2-1; rest 2 min 

C. Push Press x 8-6-4-2; rest 2 min 

D. For Time @75-85%

15-12-9

DB Thruster

Burpee 

Box Jump

Bike Cals