Warm up – 5-10min - Dynamic and lower body stretch 

Moving - Dynamic Warm ups 20sec work / On the Spot - Dynamic Movement 10-20sec // Jog studio, Jog lateral, Heels to bum, High knees / Stretch lower body 2min 

Workout – ‘Classic - 100’s - 3 of 4 Challenges – 

Time Approx: 30min Actual Total Time:  30min    

Goals: 4 exercises and do 100 reps per exercise! 

At this point - Start clock and record your timed efforts to complete the 10 rounds - Approx time = 22-25min

(Equipment needed – resistance bands, exercise mat)

X  10 Rounds through approx time = 22-25min

First Set of Exercises below for 10reps X  5 rounds 

10 Resistance Band - Upper Body Around the world L/R = 2 Rep
10 Resistance Band Front Squats with Standard Stance 
10 Resistance Band T Rows                                                                           
10 Situps 

Second Set of listed Exercises for 10reps X 5 rounds

10 Resistance Band - Reverse Lunge Thrusters - Left Leg 5 reps/Right Leg 5 reps  
10 Resistance Band Front squats with Sumo stance 
10 Resistance Band T Rows                                                                           
10 Situps alternating Twist L&R = 2 Reps

Once completed the above stop and record your time! 

Note: If you feel you have a little energy for a little cardio to finish...go with 500m Run (or whatever distance you may choose then Record your time! Note: If you feel there is no need to run that’s fine too. You’ll get all you need out of the above workout just on its own. 

Coaching Focus

To complete another great workout that reflects a MeFit Classic formula; four main exercises 100 reps each! This session marks the start of Week Six.

Warm Up

Take a moment to review the formula for today’s warm up. Review any of the exercises needed.  Begin and make all adjustments as you perform the warm up.

Today’s workout begins with Timed Circuits and if you feel the need to finish with a 500m run or more go for it. Start with 10 rounds of 10 Reps – (First 5 rounds Resistance Band - Upper Body Around the world L/R=2reps, 10 Resistance Band Front Squats with Standard Stance, 10 Resistance Band T Rows and finally 10 Situps and repeat for 4 rounds giving you 5 rounds in total. Then for the second 5 rounds you will use the same format and formula and there is little change with 3 of the listed exercises. 

Once all ten rounds are done...record your time down. If you feel you have a little energy left in the tank, do some cardio to finish...go for a 500m Run (or whatever distance you may choose then Record your time! Note: If you feel there is no need to run that’s fine too. You’ll get all you need out of the above workout just on its own.

Coaching Tips

Be sure to complete session with the emphasis on control. Correct positioning and attention to detail is what helps you create great movement patterns, do not allow yourself to lose control

•    Be sure to study the technique behind each exercise

Take a moment to review any of the exercises listed in black. Go through any new exercises used and allow a few moments to practice each. Begin.

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