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Hey CCFIT Friends,
I wanted to share some exciting news… We will be moving from Signup Genius to a new group exercise platform, called FITLI! You can download the Fitli App, go directly to the Fitli.com website from your desktop or access the mobile version from your phone. There, you will be able to see the class schedule, sign up and pay for classes directly from the site/app. I think everyone will find it much easier to navigate and we shouldn’t have any more issues with text notifications. The class calendar will be active indefinitely, so I won’t have to send the link out each Sunday, as we have done in the past. I will now offer two class packages or you can purchase one class at a time. Drop In Rate $15 •Single Class 10 Class Pack $130 •Ten classes •Expires in 2 months Unlimited Pack $205 •unlimited classes/month -option to join CCFIT & Bunday classes virtually •access to On Demand library (coming soon) Monthly Unlimited cost/class breakdown: If you come to 4 classes/week, that’s only $12.80/class If you come to 5 classes/week, that’s only $10.25/class If you come to 6 classes/week, that’s only $8.50/class If you come to 7 classes/week, that’s only $7.30/class If you would like to participate virtually, sign up for the class on FITLI and then text me at (504) 373-2020 to let me know.. I will send you the workout PDF 30 minutes before class and call you 5 min prior to class start time. I am still available for personal training and now offering nutrition consultations. The nutrition package will include: an initial consult, a food diary assessment and a progress check-in. Both of these services can be scheduled and paid for on Fitli. I am so excited for these new changes and I want to thank you ALL for your support. Through the rain, the heat, the cold and the technical hiccups along the way, you have stuck by me- I couldn’t have done this without you! Together, we have created an amazing community of fabulous fit friends and I thank you from the bottom of my heart. You should have received an email from Fitli yesterday, inviting you to create your account. If not, you can click on this link… https://app.fitli.com/business/ccfitness/schedule?calview=listWeek&professional=133641 Now that summer is coming to a close, I hope to see you all out there. Stay Strong! 💕 Caroline
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HIIT- EMOTM x 5
5 Burpees w/Push-up 5 Star Jumps 5 Jump Lunges/s MetCon- 50/10 sec x 3 Rds DB Snatch Ski Abs Rev Lunge & Curl Jump Squat 180 Sit-up to Alt Press & Pass HIIT- EMOTM x 5 5 Burpees w/Push-up 5 Star Jumps 5 Jump Lunges/s MetCon- 50/10 sec x 3 Rds Squat Curl & Press Plank Jacks Curtsy Lunge Twist Lat Bound & Shoot DB Pullover Leg Lift HIIT- EMOTM x 5 5 Burpees w/Push-up 5 Star Jumps 5 Jump Lunges/s *EMOTM- Every minute on the minute, complete the 3 exercises. However much time is left in the minute is your rest. Repeat for 5 minutes. Power- EMOTM x 10
5 Burpees w/Push-up 5 Jump Lunges/s MetCon- 20 Min AMRAP 15 DB Snatch 15 Bent Over Wide Rows 15 DB Front Squats 15 Shoulder Press 15 DB Ski Swings 15 Chest Flys Core Finisher- EMOTM x 10 5 Plank Up Downs/s 5 Pop Squat to Tuck Jump EMOTM- Every Minute on the Minute…at the start of every minute, complete exercises (5 Burpees and 5 Jump Lunges) RUN INTERVALS- 10 Min
4 Min Jog 1 Min Walking Lunges Repeat SPRINT INTERVALS- 5 Min 1 Min Sprint 1 Min Walk 45 Sec Sprint 45 Sec Walk 30 Sec Sprint 30 Sec Walk 15 Sec Sprint 15 Sec Walk Complete 2 rounds for a 30 min workout. 3 rds for a 45 min workout and 4 rds if you are feeling Superhuman, for an hour long workout! Here is an interval timer to use for your run. https://apps.apple.com/us/app/interval-timer/id1124297113 POWER- 20/10 x 4 Rds
DB Snatch Jump Lunges STRENGTH- 20/10 x 4 Rds Bent Over Wide Rows Lateral Lunge HIIT- 20/10 x 4 Rds Running Man Burpees w/Push-up CORE- 20/10 x 4 Rds Bicycle Twists Mt Climbers CONDITIONING- 20/10 x 8 Rds Sprint/Walk POWER- 20/10 x 4 Rds Floor to Press Skaters STRENGTH- 20/10 x 4 Rds Bridge Chest Press Reverse Lunge HIIT- 20/10 x 4 Rds High Knees Burpees CORE- 20/10 x 4 Rds Star Abs Plank Jacks 30 Sec Work/5 Sec Transition (7 Min)
-Snatch -High Knees -Plank Rows -Burpees -Squat to Press -Heisman -Push-ups -Pop Squats -Rev.Lunge to Bicep Curl -Skaters -Plank Up Downs -Pogo Hop Tucks *Do this workout 1x with a warmup & cool down, when you only have 15 min. *Complete 3x with a 1 min rest between rounds and then finish with the following core blast, for a perfect total body 30 Min workout. *If you are like me, do 2 rounds, then Core Blast #1, then 2 more rounds and end with Core Blast #2! This is a full hour long workout with warm up & cool down. Core Blast #1 20/15/10/5 Reps Bicycle Twist/s *100m Sprint Core Blast #2 20/15/10/5 Reps Double Crunch *100m Sprint Complete 20 Reps, run…15 Reps, run…10 Reps, run…5 Reps, run! MetCon- 16 Min EMOTM
Min 1 10 Plank Leg Lift R 10 Mt Climbers 10 Plank Leg Lift L 10 Mt Climbers Min 2 10 Burpees 10 Jumping Jacks 10 High Knees Min 3 10 Squat Press 10 Bicep Curls Min 4 10 Cross Court Sprints (15m) Or 10 Sprinter Start Hop & Lunge/s Repeat 4x ———————————————-- AB Burner- 30/10 x 3 Rds (6 Min) -Jackknives -Windshield Wipers -Seated Climbs ———————————————-- MetCon- 16 Min EMOTM Min 1 10 Spider Plank R 10 Plank Jacks 10 Spider Plank L 10 Plank Jacks Min 2 10 Pogo Tucks (Hop Hop Tuck) 10 Pop Squats 10 Heel Taps Min 3 10 Deadlift High Row 10 OH Tricep Press Min 4 10 Cross Court Sprints (15m) Or 10 Side Kick & Lunge/s Repeat 4x ———————————————-- AB Burner- 30/10 x 3 Rds (6 Min) -Tabletop Crunch Ups -Rev Crunch -Penguins HIIT- 30/10 x 3 Rds (8 Min)
-Skaters -Jacks -Ground to Sky Jumps -Plank Jacks Strength- 5 Min I GO You GO 2/4/6/8/10/8/6/4/2 Snatch Squat Hold Crunches until time HIIT- 30/10 x 3 Rds (8 Min) -Jump Lunges -Heisman -Lateral Mat Jumps -Squat Thrusts Strength- 5 Min I GO You GO 2/4/6/8/10/8/6/4/2 Lunge & Bicep Curl Plank Hold Over Unders until time HIIT- 30/10 x 3 Rds (8 Min) -Reaching Lunges -Heel Digs -Twisty Pop Squats -Mt Climbers Strength- 5 Min I GO You GO 2/4/6/8/10/8/6/4/2 DB Pullover Leg Lift Bridge Hold Plank Taps until time *Take about 1 Min Rest Between Each Block Circuit- 45/15 x 2 Rds
-Burpee w/Push-up -Seated Twists -High Knees -Double Crunch to Sit-up -Squat Pulse & Jump -Penguins -Running Man -Star Abs HIIT- 5 Min AMRAP (Goal 2+) 20 Pop Squats 15 Mt Climbers/s 10 V Ups 5 Plank Up Downs/s Circuit- Repeat Above x 2 HIIT- 5 Min AMRAP (Goal 2+) 20 Bicycles/s 15 Star Jacks 10 Low Plank Dips/s 5 Broad Jump Backpedal |
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