Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
This is an old revision of the document!
Table of Contents
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
- quad squat, quad hop, roca press
- leg sit through, sit through half swoop, sit through complete circle
- 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
- 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
