[[
exercise_routines:jan_2014
]]
mif
Trace:
•
jan_2014
Show pagesource
Recent Changes
Sitemap
Log In
Search
home
Monthly Workouts
Archive of past monthly routines
April 2019
January 2020
Exercise Demonstrations
6 Degree Flows
Arm Balance
Bridges
Burpees
Clubbell
Clubbell Yoga
Cool flows
Core Exercises
Cossack lunge
Flowfit
Get Up
Pigeon
Plow
Push plank
Pushups
Rotating Table
Shinbox variations
Swiss Ball/Exercise Ball
TacFit 26 - Body Weight only
TacFit 26 - Alpha to Delta
Miscellaneous Collection
Links to Organize
Joint Mobility
Beginning of Class Warm-up
Principles of intuFlow
Good examples
other than Scott Sonnon
Stretching
End of class stretch
Circular Strength Training
Components of Structure
Equipment
Shoes, clubbells, bands
About
Mostly Intelligent Fitness
This site
Table of Contents
January
MONDAY
Joint Mobility (20 mins)
Flow Routines (15 mins)
Kicking Routines (15 mins)
Core 1 (25/10s 2X each -10 mins)
Stretch/Cool down (15 mins)
TUESDAY
Join Mobility (20mins)
Circuit: 40 seconds each / 4 rounds (35 mins)
Core 2 (25/10s 2X each -10 mins)
Stretch/Cool down (15 mins)
WEDNESDAY
Joint Mobility (20 mins)
Flow Routines (15 mins)
Kicking Routines (15 mins)
Core 3 (25/10s 2X each - 10 mins)
Stretch/Cool down (15 mins)
THURSDAY
Joint Mobility (20mins)
Circuit: 40 seconds each/4rounds(35 mins)
Core 4 (25/10s 2X each - 10 mins)
Stretch/Cool down (15 mins)
January
MONDAY
Joint Mobility (20 mins)
Flow Routines (15 mins)
Flowfit
(2 mins)
Turkish shin box getups
- Sonnon (2 mins)
Prisoner or belly roll up
- (2 mins)
Side Plank Switch or Plank (20/10 Tabata x6)
Spinal Rock Quad Press flow (20/10 Tabata x 6)
Kicking Routines (15 mins)
Across the Room, repeat twice
Forward kicks/Lunges back
In Out kicks/ Jump the Gap back
Out In kicks/Military March
In place for 30 seconds each (8 cycles total)
Forward/Side/Donkey kick Back/Combo
Repeat other leg.
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)
End of class stretch
TUESDAY
Join Mobility (20mins)
Circuit: 40 seconds each / 4 rounds (35 mins)
Deep Squats
Face Pulls
Bulgarian Split Squat
- One Legged Squats
Pushups
Mountain Climber Flow
Up to Down to Up Dog Flow
Dips
Plank Walkout or Ball Rollout
Ridgeline Fitness Swiss Ball Series
Plank Walk-Out
- with Anthony Mayatt
13 ADVANCED "CORE" Movements with Furniture Movers
Push Plank
Rocha/handstands against wall
- with Beast Skills
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)
End of class stretch
WEDNESDAY
Joint Mobility (20 mins)
Flow Routines (15 mins)
Flowfit
(2 mins)
Turkish shin box getups - Sonnon (2 mins)
Prisoner getup or belly roll up (2 mins)
Side Plank Switch or Plank (20/10 Tabata x 6)
Spinal Rock Quad Press flow (20/10 Tabata x 6)
Kicking Routines (15 mins)
Across the Room, repeat twice:
Forward kicks/Lunges back
In Out kicks/Jump the Gap back
Out In kicks/Military March
In place for 30 seconds each (8 cycles total) :
Forward/Side /Donkey kick Back/Combo
Repeat other leg.
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)
End of class stretch
THURSDAY
Joint Mobility (20mins)
Circuit: 40 seconds each/4rounds(35 mins)
Deep Squats
Face Pulls
One Legged Squats
Pushups
Mountain Climber Flow
Up to Down to Up Dog Flow
Dips
Plank Walkout or Ball Rollout
Push Plank
Rocha/handstands against wall
Core 4 (25/10s 2X each - 10 mins)
Straddle Leg Crossover Sit Ups
Windshield Wiper
Spider Plank
repeat
Stretch/Cool down (15 mins)
End of class stretch
exercise_routines/jan_2014.txt
· Last modified: 2014/01/12 14:43 by
gunn
Show pagesource
Old revisions
Media Manager
Back to top