Table of Contents
December
Monday/Wednesday Flow Fit tabata
6 individual tabata 25-10 exercises (6 rounds, 1 min rest between), time: 27 min
Tuesday/Thursday Fat Burning
flow fit, time: 11 min
Exercise pairs 20-20-10, 6 rounds, time: 14 min
December
Each exercise day begins with
Joint Mobility
& ends with
end of class stretch
Please review
7 Key Components of Structure
Monday/Wednesday Flow Fit tabata
6 individual tabata 25-10 exercises (6 rounds, 1 min rest between), time: 27 min
3 progression examples for each move
Some
Flowfit examples here
quad squat, quad hop, roca press
leg sit through, sit through half swoop, sit through complete circle
mountain climber
, easy climber, climber with twist, climber with twist, elbow behind knee
rotating table, tripod switch, drive hips up with arms, 1 arm down, 2 arms down
yoga burpee (up dog, down dog, push plank)
spinal rock, with pike, with drop
Spinal rock
1 slow roll
- Shane Heins
Spinal rock
2 Leg raise roll
- Shane Heins
Spinal rock
3 Rock & Roll
- Shane Heins
Spinal rock
with variations
- Mike Mahler
Tuesday/Thursday Fat Burning
flow fit, time: 11 min
Flow fit exercises as done on day 1, but now done as a flow.
Pyramid time in minutes: 1, 2, 3, 2, 1
20 second rest between intervals
Exercise pairs 20-20-10, 6 rounds, time: 14 min
20 second rest between intervals
reverse crunch, superman
deep lunge, jump squats
plank alternate leg raises, knee unders to opposite elbow
rotating table, inverted press narrow hands