General Prep
*we will have time at the end of class to do the stretching!
3 Sets: For Quality
1:00 Cardio Choice
:30 Wall Lean March
10 Knee Hug + Lunge and Twist
:30 Dead-Bugs
:30 Bird-Dogs
Primer:
1x Through
10/7 Calorie Echo Bike
12 Sit-Ups or v-ups or weighted ab mat sit ups
200m Run
**No ghds this week. we will get them out next week
“Hey Ya”
Every 6:00 x 4 Sets
20/14 Calorie Echo
20 Sit-Ups or weighted sit ups or v ups
400m Run
Level 2:
Every 6:00 x 4 Sets
18/13 Calorie Echo
20 sit ups or weighted sit ups, or v ups
400m Run
Level 1:
Every 6:00 x 4 Sets
15/11 Calorie Echo
15-20 Abmat Sit-Ups
300m Run
Masters 55+:
Every 6:00 x 4 Sets
18/13 Calorie Echo
20 V-Ups sit ups or weighted sit ups
400m Run
Stretching. click on movement for demo video
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch