Tuesday, October 19th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 10-15 sec rest b/w each: 

30 sec Left Donkey Kick 

30 sec Left Side Plank 

30 sec Right Donkey Kick 

30 sec Right Side Plank 

45 sec Lying Flyes or Superhuman Practice

60 sec Stretch

B. 3-4 Sets with 15-30 sec rest b/w each: 

30 sec Left Reverse Lunge 

30 sec Goblet Row

30 sec Right Reverse Lunge 

60 sec Step Over & Side Shuffle or Grapevine 

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

60 sec Waiter's Squat or Thruster (30 sec each arm)  

45 sec Push-up to Renegade Row 

45 sec Sit-up

30 sec Plank or Mountain Climber 

30 sec Rest or March  

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Rounds of ~20-40 sec work 15-30 sec rest: 

Left Tandem or Single-Leg Stance 

Hip Circles or Figure Eights 

Right Tandem or Single-Leg Stance

Seated Left Leg Extension 

Seated Right Leg Extension 

Seated Mobility 

B. 3 Sets with 10-15 sec rest b/w exercises: 

30 sec Waiter's Bow or Good Morning

30 sec Plank or Elevated Push-up 

30 sec March & Punch 

90 sec Mobility/Stretch (Wall OH Stretch, Side Stretch, Hip Flexor, Eagle Arms, etc.) 

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

Alternating Overhead Press or Reach   

Supinated Pull-Apart 

Standing Left Leg Curl 

Standing Right Leg Curl 

Windmill 

Competitor Training 

A. 2 min Bike

2 min Foam Roll 

4 min Stretch

B. 3 Sets with bands not for time: 

10 DB Squat 

10 Glute Bridge 

10 Hollow Rock 

(Stretch 1-2 min b/w sets)

C. Every 90 sec x 8 sets: 

Power Clean +  Squat Clean + Front Squat 

D. Every 90 sec x 8 sets: 

Back Squat x 3

E. For time @75-85%: 

25-20-15-10-5

Abike Cals

Toes thru Rings