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exercise_routines:mar_2014
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Archive of past monthly routines
April 2019
January 2020
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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
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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