Tuesday, March 30, 2021

Virtual FitEssentials (Noon MST)

A. Ten Minutes to Cycle max 4 Sets x 6-12 Reps each:

DB/Banded External Rotation - each arm

Stagger Stance or Half Kneeling Overhead Press - each arm


B. 4 Sets with 15-30 sec b/w each:
30 sec Squat or Thruster
30 sec Bent Over Row

C. 3-4 Sets with 15 sec b/w each:
30 sec Left Reverse Lunge to High Knee
30 sec Dip
30 sec Right Reverse Lunge to High Knee
30 sec Push-up (or Sit-up if you are ready for a break off hands)

OnSite Training:
Hike/Walk Outside 30-90 minutes

+

Stretch/Yoga 10-20 minutes

Standing Lat Stretch, Tricep Side Bend, Behind the Back Stretch, Cossack Stretch, Standing Quad Stretch, Standing Calr Stretch, Doorway/Rig Pec Stetch, Figure Four or Pigeon Pose, Child’s Pose variation of choice and Down Dog with Heel Pedal, Low Back Openers - Double or Single Knee to Chest, Happy Baby, Plow.

Shanna Briggs