====== March ======

===== MONDAY =====

==== Joint Mobility (20 mins) ====
  * [[joint_mobility:demos:beginnig_warmup | Joint Mobility]]
==== Flowfit Pyramid 1+2+3+2+1 (12 mins) ====
  * **Note**: build to full rounds, supplement with Mt Climber flow.
  * [[exercise_demos:flowfit | Flowfit]] demo

==== Tabata 20/10 6-8 rounds (6 mins) ====

  * Planks: 2 standard; 2 side; 2 arm and leg extension (on knees)
  * Superman/Banana (switch every other one)
  * Squats  * Spider Plank
 
==== Kicking/Punching Routines: 30 sec rounds (4 min) ====

  - Shuffle with speed bag punches
  - Jab, cross, forward kick, jump turn to other side
  - Knee up, opposite leg rear kick
  - Repeat #3 other side
  - Jab, cross, duck, duck
  - Hook left, Uppercut right, duck, duck
  - Jab, cross, side kick
  - Repeat #7 other side

=== Kicking/Punching Tips ===

  * hands return to ready position near face or chin
  * maintain stable footing
  * don't over reach the punches, maintain stability, use core
  * establish a rhythm
==== Core 1 (25/10s 2X each -10 mins) ====

  - In/Outs
  - Bicycle Forward
  - Bicycle Reverse
  - Crunchy Frog (v-up/hug knees)
    * (repeat)


==== Stretch/Cool down (15 mins) ====
  * [[stretching_demos:finish_stretch | End of class stretch]]


===== TUESDAY =====

==== Join Mobility (20 mins) ====
 * [[joint_mobility:demos:beginnig_warmup | Joint Mobility]]
==== Circuit: 40 seconds each / 3-4 rounds (25-35 mins) ====
  - [[exercise_demos:bridges | Bridge Series]]
  - Lunges or Bulgarian Split Squat
  - Aussie Pull Ups or  - [[http://www.dieselsc.com/best-shoulder-rehab-exercises-band-pull-aparts-and-face-pulls/ | Face Pulls]]
  - [[exercise_demos:pushups | Pushups]]
  - Leg Sit Thru
  - [[exercise_demos:flowfit | Up to Down to Up Dog Flow]]
  - Dips
  - Push Plank
  - Spinal Rock
  - Rocha or [[http://www.beastskills.com/handstand-pushups-beginner/ | handstands against wall]] 

==== Core 2 (25/10s 2X each -10 mins) ====

  - Fifer Scissors (hold for 2)
  - Hip Rock and raise (froggy legs, hip up)
  - Pulse Ups (legs straight up, foot flexed or bent knee)
    * repeat

==== Stretch/Cool down (15 mins) ====

  * [[stretching_demos:finish_stretch | End of class stretch]]

===== WEDNESDAY ======

==== Joint Mobility (20 mins) ====
 * [[joint_mobility:demos:beginnig_warmup | Joint Mobility]]
==== Flowfit Pyramid 1+2+3+2+1 (12 mins) ====
  * **Note**: build to full rounds, supplement with Mt Climber flow.
  * [[exercise_demos:flowfit | Flowfit]] demo


==== Tabata 20/10 6-8 rounds (6 mins) ====

  * Planks: 2 standard; 2 side; 2 arm and leg extension (on knees)
  * Superman/Banana (switch every other one)
  * Squats  * Spider Plank

==== Kicking/Punching Routines: 30 sec rounds (4 min) ====

  - Shuffle with speed bag punches
  - Jab, cross, forward kick, jump turn to other side
  - Knee up, opposite leg rear kick
  - Repeat #3 other side
  - Jab, cross, duck, duck
  - Hook left, Uppercut right, duck, duck
  - Jab, cross, side kick
  - Repeat #7 other side

=== Kicking/Punching Tips ===

  * hands return to ready position near face or chin
  * maintain stable footing
  * don't over reach the punches, maintain stability, use core
  * establish a rhythm
==== Core 3 (25/10s 2X each - 10 mins) ====

  - Vup/Rollup Combo or Leg Raises
  - Side V Roll Up
  - Leg Climbs
  - Mason Twist
    * (repeat)


==== Stretch/Cool down (15 mins) ====

  * [[stretching_demos:finish_stretch | End of class stretch]]
===== THURSDAY =====

==== Joint Mobility (20mins) ====
 * [[joint_mobility:demos:beginnig_warmup | Joint Mobility]]
==== Circuit: 40 seconds each / 3-4 rounds (25-35 mins) ====
  - [[exercise_demos:bridges | Bridge Series]]
  - Lunges or Bulgarian Split Squat
  - Aussie Pull Ups or  - [[http://www.dieselsc.com/best-shoulder-rehab-exercises-band-pull-aparts-and-face-pulls/ | Face Pulls]]
  - [[exercise_demos:pushups | Pushups]]
  - Leg Sit Thru
  - [[exercise_demos:flowfit | Up to Down to Up Dog Flow]]
  - Dips
  - Push Plank
  - Spinal Rock
  - Rocha or [[http://www.beastskills.com/handstand-pushups-beginner/ | handstands against wall]] 


==== Core 4 (25/10s 2X each - 10 mins) ====

  - Straddle Leg Crossover Sit Ups
  - Windshield Wiper
  - Leg raises (work toward advanced spinal rock)
    * repeat


==== Stretch/Cool down (15 mins) ====

  * [[stretching_demos:finish_stretch | End of class stretch]]