FUNDAMENTALS/FITNESS/BEFIT Teams of 3-4 – Suggested Teams of 4 for Fundamentals/Fitness and Teams of 3 for Befit 40 min time cap – everyone starts on A A – Bike 6 miles as a team (switch every .3 miles gear 13) – 1 bike per team
FUNDAMENTALS Circuit – E90secMOM x 3 rounds A1 max pushup hold A2 45-60 sec bent knee hollow hold A3 8-10 bicep curls A4 ohs squat tech 15 min cap – start at top (weak arm first – decrease row weight by 5-10lbs each round)(start 10-20lbs heavier
FUNDAMENTALS Circuit E1:10MOM x 5 rounds A1 bike .4 miles gear 12 A2 15 frog pumps (weighted if possible) A3 8 step ups/side A4 all 4’s 1 leg diagonal hold 30 sec/side A5 rest Finisher – 2 rounds – 8 min cap B1 30 sprinter
FUNDAMENTALS 15 Min EMOM Circuit A1 10 cal row A2 10 burpees A3 10 mb deadlift to wall punch Circuit – 10 min (rest as needed) B1 lateral high plank mb taps B2 5 mb frog pass B3 15 knee touch crunch Chipper Finisher –
FUNDAMENTALS EMOM Circuit x 3 rounds A1 6 kb flow A2 8 batwing A3 60 sec bent knee hollow hold A4 rest A5 skipping tech A6 eccentric pushup 3 @ 10 down Finisher – Supersets 45 on 15 off x 3 rounds (1 min rest
FUNDAMENTALS E2MOM Circuit x 3 (exercises @ 3 down 2 hold) A1 8 russian step ups/side A2 60 sec high plank A3 90 sec sb leg curl pulse E2MOM Circuit x 3 rounds (all exercises in 2 min) B1 10 split squats B2 10 split squat
Rachelle is the newest personal trainer to the BEFIT Coaching Team. Here’s 7 Questions so you can get to know her better… 1. What do you like doing in your spare time? I love to exercise, read the latest news, volunteer weekly as one of
What do you want in life??? To feel better, look better naked, be more present, be healthier, sleep better… Those are pretty much everyones goals with their health and fitness pursuits, and I’m always thinking how can we move the needle forward for you in
