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Exercise Routines for Nov Dec 2017

Monday Tuesday Wednesday Thursday
Clubbell Yoga 6DP Flows Tacfit26 Flow fit
Clubbell Yoga

instructed by Audrey Wakefield

6DP Flows
  • Tabata-Style (25x10x 6) or Flows or a mixture of Tabata and Flows
  1. Pull ups/diving Dolphin
  2. Plow transitions: Arm thread to Plow, diving dolphin to plow, shoulder Bridge to Plow, Prone to plow, shinbox to plow
  3. Plank variations
  4. Cossack getup/Squat switches
  5. Crow
  6. *Flows ( Forest, Tumbleweed, Diving Dolphin, Roll & Sway, Pitch & Surge, Yaw & Heave)
    • most of these flows equals 6 Tabata rounds.
Tacfit
  • 6 weeks body weighted exercises using one of the following performance level:
  • This program has 6 different ways to exercise;
  1. 20x10x8 , 8 sets of 20 sec exercise 10 recovery 1 minute between rounds;
  2. 4/1×4 4 exercises performed for 4 min 1 min recovery;
  3. EMOTM Twenty minutes of exercise with 1 min rounds circuit.
    • The goal is to complete rounds in 1 min or less;
  4. AMRAP Complete circuit as many times as possible in 20 minutes;
  5. (90/30×5) 2 5 exercises performed for 90 sec 30 sec recovery.
    • Perform 2 sets; AFAP-T Complete all repetitions as fast as your technique can hold your speed in less than 20 minutes
Flowfit
  • working up to 14 minutes at each individual ‘s technique level pace .
exercise_routines/nov_dec_2017.1510961135.txt.gz · Last modified: 2017/11/17 15:25 by gunn
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