Tuesday, November 30th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets of 40 sec work 10 sec rest:

Donkey Kick - each leg

Glute Bridge

Down Dog Knee to Elbow - alternating

Child's Stretch

B. 4 Sets with 15 sec rest b/w exercises:

30 sec Left Suitcase Deadlift

30 sec Dip

30 sec Right Suitcase Deadlift

30 sec Push-up

60 sec Bloodflow

C. 2-3 Sets of 8-12 Reps:

(Bent Over) Lateral Raise

Front Raise

Bicep Curl

Tricep Overhead Extension

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Sets of 40 sec work 10 sec rest:

Standing Hip Extension

Sway

Good Morning

March & Punch

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

45 sed Sumo Deadlift

30 sec Left Reverse Giant Step

30 sec Side Stretch Sway

30 sec Right Reverse Giant Step

60 sec Rest/Mobility

C. 2 Sets of 45-90 sec work:

Squat or Sit Stand Practice

Bicep Curl to Overhead Press

Spinal Mobility

Masters Competitor Training

A. B3 Bands 3 Sets of

Donkey Kick x 15 each leg

Glute Bridge x 15

Down Dog Knee to Elbow - x 20 alternating

KB Deadlift x 15

B. 4 Sets with 15 sec rest b/w exercises:

20-16-12-8

DB Snatch

Dip

Plank Drag Through