http://bazaudi.com/mif/ 2026-04-25T16:08:22-07:00 http://bazaudi.com/mif/ http://bazaudi.com/mif/lib/tpl/arctic/images/favicon.ico text/html 2015-03-03T21:55:01-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:all_2014&rev=1425448501&do=diff Exercise Routines for 2014 * January * March * May * October * December text/html 2017-04-02T16:29:53-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:april_2017&rev=1491175793&do=diff Exercise Routines Starting April 2017 Clubbells Tabata-Style (25/10 X 6) 1. gama cast squat & shoulder cast * Alternate tabata intervals * Two handed gama cast squat @ 1:00 * One handed Shoulder Cast @ 2:31 2. Cardio Lunge: (CSTG Disc 1) * Front lunch bicep curl text/html 2018-03-31T10:01:44-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:april_2018&rev=1522515704&do=diff Routines for Q2 2018 6DP Tabatas 1. Total Body Mobility Flow * a. Shinbox forward stretch * b. Side stretch to Down Dog * c. Spiderman lunge & twist * d. Shinbox & switch * flow by Genevafitness - Total Body Mobility Flow (3:57) 2. Trinity squat text/html 2019-03-25T17:39:22-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:april_2019&rev=1553560762&do=diff Routines for Q2 2019 6D Prasara (6DP) April – June FOREST FLOW * a. Forest Flow - Charleen Hess 4:22 * b. Forest Flow Modified The Fisher Sisters 3:50 1. Balance Drills * a. 25 Balance Movements 5:44 * Single Leg Balance ( 0:42) * Single Leg Balance With look Up( 0:55) * Single Leg Balance With Hamstring Stretch ( text/html 2019-03-25T13:17:31-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:archive&rev=1553545051&do=diff Archive of past Monthly Routines * Core Set * 2014 * March 2015 * June 2016 * October 2016 * Q4 2016 Calendar * January 2017 * Q1 2017 Calendar * April 2017 * Q2 2017 Calendar * July 2017 * Q3 2017 Calendar * Q4 2017 Calendar * Nov-Dec 2017 Routines * January 2018 * Q1 2018 Calendar * April 2018 * Q2 2018 Calendar * July 2018 * Q3 2018 Calendar * October 2018 * Q4 2018 Calendar text/html 2016-12-27T14:20:11-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:core_set&rev=1482877211&do=diff Core Set CORE SET 1 * In/Outs * Bicycle Forward * Bicycle Reverse CORE SET 2 * Side V Roll Up (side crunches) * Pulse Ups * Mason Twist CORE SET 3 * Fifer Scissors (hold for 2) * Hip Rock ‘n raise (froggy legs, pulse up) * Leg Climbs text/html 2014-12-10T11:13:18-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:dec_2014&rev=1418238798&do=diff 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 * Some Flowfit examples here * quad squat, quad hop, roca press text/html 2014-01-12T14:43:00-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:jan_2014&rev=1389566580&do=diff January MONDAY Joint Mobility (20 mins) Flow Routines (15 mins) * Flowfit (2 mins) * Turkish shin box getups - Sonnon (2 mins) * Prisoner or belly roll up - (2 mins) * Side Plank Switch or Plank (20/10 Tabata x6) * Spinal Rock Quad Press flow (20/10 Tabata x 6) Kicking Routines (15 mins) text/html 2017-03-09T13:08:46-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:jan_2017&rev=1489093726&do=diff Jan. Feb. Mar. 2017 Exercise Routines * Q1 2017 Calendar GOALS FOR 2017 * Continued Joint Mobility, Core and Stretching routines. * Continued progression of skill on: * FLOWFIT (14 min at next level), * CLUBBELLS (trial by fire), * 6 DEGREE FLOWS (Roll & Sway, Yaw & Heave, Pitch & Surge) over the course of the year text/html 2020-01-11T11:38:59-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:jan_2020&rev=1578771539&do=diff Q1 2020 Warm-up: Sun Salutation: basic * Traditional Sun Salutation Brooklyn Yoga school - 7:38 * Sun Salutation Flow for Beginners Yogi Approved.com - 13:32 * Surya Namaskar (Suns Salutation) A,C,B Michelle Weinhofen - 6:32 5 tabatas [20/10/8] x5 Choose 5 flows, one for each Tabata Forest * Florest flow – Charleen Hess - 4:22 Tumbleweed * Tumbleweed - 2:06 Spider monkey * spider Monkey Flow – Charleen Hess - 1:58 prasara Yoga Movie * Prasara yoga Movie – Scott… text/html 2017-12-27T17:33:12-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:january_2018&rev=1514424792&do=diff Routines for Q1 2018 With the beginning of the new year/new quarter, we will be starting revised programs for Flowfit and 6DP Flow (stands for 6 Degree and Prasara Flow). A natural time to review the basics as we move forward into the first quarter of 2018. text/html 2018-07-08T13:59:08-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:july_2018&rev=1531083548&do=diff Routines for Q3 2018 DP July – sept 1. Lunge variations: * Tactical Lunge Progressions - TACFIT Protocols 1:21 * Curtsy Lunges for Sexy Legs - Jen Widerstrom 0:50 * 15 Lunge Variations for Sexy, Toned Legs PopSugar Fitness 4:03 * Four Lunges to Tone Your Legs - Bowflex 1:42 * 16 Lunge Variations - Redefining Strength 4:15 * Furniture mover * Lunge - VAHVA Fitness 4:56 text/html 2016-06-03T13:45:57-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:jun_2016&rev=1464986757&do=diff June 2016 Clubbell Routines || * Two handed Front swing progression * Front swing (p. 8) * Front Pendulum (p. 7) * Front swipes (14) * Flag Cast progression * Standing (p. 40) * Squatting down (p. 41) * Gama squat (p. 45) * text/html 2014-12-10T11:11:53-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:mar_2014&rev=1418238713&do=diff 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) text/html 2016-12-27T14:18:03-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:mar_2015&rev=1482877083&do=diff March MONDAY / WEDNESDAY Join Mobility (25 mins) Flow Fit Movements Tabata: 20x10s 8 cycles, 60 sec rest between (30 mins) * Quad Squat * Leg Sit Through * Mountain Climber * Rotating Table * Yoga Burpee * Spinal Rock Core Tabata: 25x10s 2x each (5 mins) text/html 2014-05-05T10:00:13-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:may_2014&rev=1399309213&do=diff May MONDAY Joint Mobility (20 mins) Circuit: 40 seconds each / 4 rounds (35 mins) 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) text/html 2017-11-17T16:06:31-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:nov_dec_2017&rev=1510963591&do=diff Exercise Routines for Nov Dec 2017 Monday Tuesday Wednesday Thursday Clubbell Yoga 6DP Flows Tacfit 26 Flow fit Clubbell Yoga instructed by Audrey Wakefield 6DP Flows * Tabata-Style (25x10x 6) or Flows or a mixture of Tabata and Flows text/html 2014-10-06T14:57:31-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:oct_2014&rev=1412632651&do=diff October Monday Joint mobility Mini Flow warm-up * Child pose > plank * > low plank > baby cobra * > Down Dog > Cat * > Cow > Child Pose * ( repeat 3 or 4 times) Circuit * Clubbell lunge-(Yoga clubbell) or Shane Heins sprinkler twist * Low plank pike > Low plank leg lifts > Low plank spider (Do each exercise 4 x) text/html 2016-10-15T15:17:45-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:oct_2016&rev=1476569865&do=diff Oct. Nov. Dec 2016 Exercise Routines * Q4 2016 Calendar Flow fit * Scott Sonnon notes on flowfit * Oct: continue one, two, three, two, one flow * Nov: change to 7 min, 1 min rest, 7 min * Dec: 14 min ( people can chug when they need a break) Flows * 6 Degree Flows - do all three flows for 4 minutes each text/html 2018-09-30T17:53:09-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:oct_2018&rev=1538355189&do=diff Routines for Q3 2018 6D Prasara Oct – Dec * 1. TACFIT Protocols: Leg Thread Progressions (0.54) * 2. Prasara flow * 3. Burbees * How to do a burpee - XHIT daily (2:27) * Burpee Exercise - How to do Perfect Burpees - Nick Tomminello (1:31) * 21 Burpee Exercises - Redefining Strength (5:45) * 50 Burpee Variations - UpLifted, Inc. (6:20) * 4. 6D Flow * 5. Neck roll bridge or Mini-up dog or sphinx - from worker’s mobility by Scott Sonnon text/html 2017-11-19T11:09:20-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:tacfit26&rev=1511118560&do=diff TacFit 26 - Body Weight Only * These exercises are described in Primal Stress Bodyweight Alternatives Manual WEEK 1: 20/10 X 8 + 60 * 8 sets of 20 sec exercise 10 recovery “Tabata”, 1 minute between rounds * These exercises are described in text/html 2017-11-20T17:04:31-07:00 http://bazaudi.com/mif/doku.php?id=exercise_routines:tacfit26atod&rev=1511226271&do=diff TacFit 26 Alpha - Delta This section includes exercises using accessories clubbell, kettle bells, pull up bar etc. For body weight only routines use this link. Example YouTube vids TacFit 26: Alpha to Delta * TacFit 26: Alpha to Delta - Richard's Musings (2:35) * At Home Dad demonstrating Tacfit ALPHA thru DELTA: