Monday, August 23rd, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Rounds of ~45-60 sec work 15-30 sec rest: 

Down Dog Knee to Elbow

Supine Abdominal Draw with Heel Slide 

Glute Bridge

Stretch 

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

30-45 sec Thruster 

30-45 sec Renegade Row   

30-45 sec Cross Crawl Patterns 

C. 3 Sets with 30 sec work, 10-15 sec b/w each: 

Left Elbowing Row 

Left Stagger Stance Overhead Press  

Jump Jacks or Blood Flow of Choice 

Right Elbowing Row 

Right Stagger Stance Overhead Press 

Burpee 

Rest/Bloodflow 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Rounds of ~45-60 sec work 15-30 sec rest: 

Glute Bridge 

Supine Abdominal Draw with Heel Slide 

Stretch 

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

30-60 sec Sumo Deadlift or Good Morning 

30-60 sec Push-up or Elevated Plank  

30 sec Left Elbow to Right Knee

30 sec Right Elbow to Left Knee

C. 2-3 Sets with 30 sec work, 10-20 sec b/w each: 

Left DB Row 

Sway Step 

Right DB Row 

March & Punch 

Band Pull Aparts 

Masters Training Outline

A. 2-3 Rounds 60 sec work/15 rotate: 

Bike 

Box Step-up 

Side Plank (30 sec each arm) 

Glute Bridge/Hamstring Curl 

B. 3-4 Sets: 

Back Squat x 4-6 or Goblet Squat x 8-12 

Pull-up x 8-12
(Rest/Stretch ~2 min b/w sets.)

C. 3-4 Sets with 15 sec b/w each: 

60 sec Walking or Reverse Lunge 

30 sec DB Bent Over Row each arm

30 sec Plank Drag Through 

30 sec Mountain Climber 

30 sec Rest