Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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| ====== December ====== | ====== December ====== | ||
| - | * Each exercise day begins with Flow Fit & ends with [[stretching_demos:finish_stretch | end of class stretch]] | + | * Each exercise day begins with [[joint_mobility:demos:beginnig_warmup | Joint Mobility]] & ends with [[stretching_demos:finish_stretch | end of class stretch]] |
| + | * Please review [[cst_essentials:components_of_structure | 7 Key Components of Structure]] | ||
| + | ===== Monday/Wednesday Flow Fit tabata ===== | ||
| - | ===== Monday/Wednesday ===== | + | ==== 6 individual tabata 25-10 exercises (6 rounds, 1 min rest between), time: 27 min ==== |
| - | + | ||
| - | ==== 6 individual tabata 25-10 exercises (4 rounds, 1 min rest between), time: 18 min ==== | + | |
| === 3 progression examples for each move === | === 3 progression examples for each move === | ||
| - | * Example: [[https://www.youtube.com/watch?v=Unr659-YwYI | Igor Ardoris]] and [[https://www.youtube.com/watch?v=L8PKi6btEl4 | Tengu Fitness Flowfit 4]] | + | * Some [[exercise_demos:flowfit | Flowfit examples here]] |
| - | * quad squat, hop, roca press | + | * quad squat, quad hop, roca press |
| - | * leg sit through, sit through half swoop, complete circle | + | * leg sit through, sit through half swoop, sit through complete circle |
| - | * mountain climber, easy climber, with twist, twist with elbow behind knee | + | * [[https://www.youtube.com/watch?v=49PUgMRdTNY&spfreload=1 | 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 | + | * rotating table, tripod switch, drive hips up with arms, 1 arm down, 2 arms down |
| * yoga burpee (up dog, down dog, push plank) | * yoga burpee (up dog, down dog, push plank) | ||
| * spinal rock, with pike, with drop | * spinal rock, with pike, with drop | ||
| - | * Spinal rock [[https://www.youtube.com/watch?v=76hYfYrPNNI | 1 slow roll]] - Shane Heins | + | * Spinal rock [[https://www.youtube.com/watch?v=76hYfYrPNNI | 1 slow roll]] - Shane Heins |
| * Spinal rock [[https://www.youtube.com/watch?v=R9tVXX1dxzk | 2 Leg raise roll]] - Shane Heins | * Spinal rock [[https://www.youtube.com/watch?v=R9tVXX1dxzk | 2 Leg raise roll]] - Shane Heins | ||
| - | * Spinal rock [[http://daretoevolve.tv/dynamic-bodyweight-exercise-tutorial-spinal-rock/ | 3]] - Shane Heins | + | * Spinal rock [[https://www.youtube.com/watch?v=eq0Ev-gOF6U | 3 Rock & Roll]] - Shane Heins |
| * Spinal rock [[https://www.youtube.com/watch?v=kfYhJJcXLTk | with variations]] - Mike Mahler | * Spinal rock [[https://www.youtube.com/watch?v=kfYhJJcXLTk | with variations]] - Mike Mahler | ||
| - | ===== Tue/Thur fat burning ===== | + | ===== Tuesday/Thursday Fat Burning ===== |
| - | ==== flow fit, time; 11 min ==== | + | ==== flow fit, time: 11 min ==== |
| * Flow fit exercises as done on day 1, but now done as a flow. | * Flow fit exercises as done on day 1, but now done as a flow. | ||
| - | * Mini pyramid time in minutes: 1, 2, 3, 2, 1 | + | * Pyramid time in minutes: 1, 2, 3, 2, 1 |
| * 20 second rest between intervals | * 20 second rest between intervals | ||
| - | ==== Exercise pairs 20-20-10, time: 4 min ==== | + | ==== Exercise pairs 20-20-10, 6 rounds, time: 14 min ==== |
| * 20 second rest between intervals | * 20 second rest between intervals | ||
| * reverse crunch, superman | * reverse crunch, superman | ||
| * deep lunge, jump squats | * deep lunge, jump squats | ||
| - | * plank, alternate leg raises, knee unders to opposite elbow | + | * plank alternate leg raises, knee unders to opposite elbow |
| * rotating table, inverted press narrow hands | * rotating table, inverted press narrow hands | ||
