Today’s class is at 11am
Fit55 Zoom Room (Password: fit55)
________________

Warm Up

3 Rounds of:
8 Sumo Stance Good Mornings
8e Single Leg Reaches
8 Reverse Bridge Plank Ups

Strength

EMOM x 12 (4e)
1) 6e Split Stance Deadlifts @ :02 Down
2) 6e Single Arm High Pulls
3) 12 Alternating Curl Ups

Conditioning

6 Rounds of:
:30 Gate Swings or Squats
:30 Rest
:30 Mountain Climbers
:30 Rest

Aim to move at a moderate pace on the work stations.

Today’s class is at 11am
Fit55 Zoom Room (Password: fit55)
________________

What should I have ready for today’s class?

• 2 light weights (cans and jars work well for these, or light weights if you have them)
• 1 medium weight (a tote bag/backpack with a few cans in it, or a heavier weight)
• A towel and an exercise/yoga mat will come in handy for floor based exercises. If you don’t have an exercise mat, a rug or carpet works well too.

Warm Up

General Movement Prep then:

3 Rounds of:
8e Thoracic Rotations from Deep Lunge
8 Supine Hip Bridges
8 Supine Leg Lifts
8 Alternating Tall Plank to T

Strength

EMOM x 12:00
1) 4e Over the Shoulder Loaded Squats @ :02 Down
2) 4e Single Arm Bent Over Rows @ :02 Down
3) 8 Alternating Plank Knee to Elbows

Conditioning

12 Minutes Continuous Effort
4 Get Ups Anyhow
8e Single Arm Suitcase Deadlifts
24 Jumping Janes

Today’s class is at 11am
Fit55 Zoom Room (Password: fit55)
________________

What should I have ready for today’s class?

• 2 light weights (cans and jars work well for these, or light weights if you have them)
• 1 medium weight (a tote bag/backpack with a few cans in it, or a heavier weight)
• A towel and an exercise/yoga mat will come in handy for floor based exercises. If you don’t have an exercise mat, a rug or carpet works well too.

Warm-Up

3 Rounds for Quality
6e Wide Stance Hip Circles
8 Alternating Stationary Lateral Lunges
6 Down Dog to Up Dog

Strength

Every Minute on the Minute (EMOM) x12:00
1) 6 Sumo Stance Deadlifts @ :03 Down
2) 10 Alternating Bear Position Drags
3) 6 Prone Cobra Lifts @ :03 Hold

Conditioning

4 Rounds of:
1:00 Squat + Knee Lift (alternate legs)
:30 Rest
1:00 Sit Up to Hips Up
:30 Rest

Aim to move at a moderate pace on the work stations.

Today’s class is at 11am
Fit55 Zoom Room (Password: fit55)
________________

What should I have ready for today’s class?

• 2 light weights (cans and jars work well for these, or light weights if you have them)
• 1 medium weight (a tote bag/backpack with a few cans in it, or a heavier weight)
• A towel and an exercise/yoga mat will come in handy for floor based exercises. If you don’t have an exercise mat, a rug or carpet works well too.

Recommended Reading: The Efficacy and Safety of Lower-Limb Plyometric Training in Older Adults: A Systematic Review

Warm Up

3 Rounds of:
12 Alternating Standing Knee Hugs
12 Alternating Wide Stance Toe Touches
4e Forward Leaning Catch-a-Fall Steps
6 Supine Hip Bridges

Strength

Every Minute on the Minute for 12:00
1) 6 Goblet Squats @ :03 Down
2) 6 Bent Over Rows @ :03 Down
3) 6 Hi to Low Planks or Plank Hip Taps

Conditioning

12 Minutes Continuous Effort:
6 Tall Kneel to Standing (alternate legs)
9e Single Arm Push Presses
12 DB/KB/Tote Bag Swings or Low Jumps

Today’s class is at 11am
Fit55 Zoom Room (Password: fit55)
________________

What should I have ready for today’s class?

• 2 light weights (cans and jars work well for these, or light weights if you have them)
• 1 medium weight (a tote bag/backpack with a few cans in it, or a heavier weight)
• A towel and an exercise/yoga mat will come in handy for floor based exercises. If you don’t have an exercise mat, a rug or carpet works well too.

Warm Up

3 Rounds (1st led)
8 Alternating Standing Toe Touches
8 Alternating Shoulder/Triceps Stretches
8 Reverse Plank Bridge Ups

Strength

Every Minute on the Minute for 12:00
1) 5e Split Stance Deadlifts
2) 5e Side Sit Ups
3) :15e Side Plank

Conditioning

As Many Rounds as you can in 4:00 of:
4 Burpees
8 Clean and Presses
12 Wall Facing Mountain Climbers
— Rest 2:00
4 Burpees
8 Clean and Presses
12 Wall Facing Mountain Climbers

Aim to move at a moderate pace throughout, scoring the same on both parts.