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