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exercise_routines:mar_2014
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Monthly Workouts
Archive of past monthly routines
April 2019
January 2020
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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
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−
Table of Contents
March
MONDAY
Joint Mobility (20 mins)
Flowfit Pyramid 1+2+3+2+1 (12 mins)
Tabata 20/10 6-8 rounds (6 mins)
Kicking/Punching Routines: 30 sec rounds (4 min)
Core 1 (25/10s 2X each -10 mins)
Stretch/Cool down (15 mins)
TUESDAY
Join Mobility (20 mins)
Circuit: 40 seconds each / 3-4 rounds (25-35 mins)
Core 2 (25/10s 2X each -10 mins)
Stretch/Cool down (15 mins)
WEDNESDAY
Joint Mobility (20 mins)
Flowfit Pyramid 1+2+3+2+1 (12 mins)
Tabata 20/10 6-8 rounds (6 mins)
Kicking/Punching Routines: 30 sec rounds (4 min)
Core 3 (25/10s 2X each - 10 mins)
Stretch/Cool down (15 mins)
THURSDAY
Joint Mobility (20mins)
Circuit: 40 seconds each / 3-4 rounds (25-35 mins)
Core 4 (25/10s 2X each - 10 mins)
Stretch/Cool down (15 mins)
March
MONDAY
Joint Mobility (20 mins)
Joint Mobility
Flowfit Pyramid 1+2+3+2+1 (12 mins)
Note
: build to full rounds, supplement with Mt Climber flow.
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)
End of class stretch
TUESDAY
Join Mobility (20 mins)
*
Joint Mobility
Circuit: 40 seconds each / 3-4 rounds (25-35 mins)
Bridge Series
Lunges or Bulgarian Split Squat
Aussie Pull Ups or -
Face Pulls
Pushups
Leg Sit Thru
Up to Down to Up Dog Flow
Dips
Push Plank
Spinal Rock
Rocha or
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)
End of class stretch
WEDNESDAY
Joint Mobility (20 mins)
*
Joint Mobility
Flowfit Pyramid 1+2+3+2+1 (12 mins)
Note
: build to full rounds, supplement with Mt Climber flow.
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)
End of class stretch
THURSDAY
Joint Mobility (20mins)
*
Joint Mobility
Circuit: 40 seconds each / 3-4 rounds (25-35 mins)
Bridge Series
Lunges or Bulgarian Split Squat
Aussie Pull Ups or -
Face Pulls
Pushups
Leg Sit Thru
Up to Down to Up Dog Flow
Dips
Push Plank
Spinal Rock
Rocha or
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)
End of class stretch
exercise_routines/mar_2014.txt
· Last modified: 2014/12/10 11:11 by
gunn
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