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MetCon- 30/10 x 3 Rds
Snatch Lunge Knee/s HIIT- EMOTM x 4 25 Squat Jumps 10 Heel Taps/s MetCon- 30/10 x 3 Rds Push-ups Pullover Cycle Sit-ups/s HIIT- EMOTM x 4 25 Hi Knees/s 10 Burpees MetCon- 30/10 x 3 Rds Floor to Press SLDL/s HIIT- EMOTM x 4 25 Sumo Jumps 10 Wacky Jacks/s MetCon- 30/10 x 3 Rds Skullcrushers Lat V Ups/s HIIT- EMOTM x 4 25 Cross Back Taps/s 10 Star Jumps
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BLAST- 60/10 x 2 Rds
5 Duck Walk Side Lying Lift Pulse/s HIIT- 10 Min AMRAP 25 Butt Kicks 20 In & Out Squat Jumps 15 Puddle Jumps 10 Burpees 5 Hop Kicks BLAST- 60/10 x 2 Rds 5 Lat Squat Walk Donkey Lift Pulse/s HIIT- 10 Min AMRAP 25 Hi Knees 20 Plank Jacks 15 Heel Taps 10 Star Jumps 5 Shuttle Sprints BLAST- 60/10 x 2 Rds 5 Runners Lunge Tap & Hop/s Bridge Pulse MetCon- 40/10 x 4 Rds
-Swing -Alt Press -Burpees HIIT- 20/10 x 4 Rds -Hi Knees -Lat Hops MetCon- 40/10 x 4 Rds -Squat -Alt Rows -Karate Kicks R/L HIIT- 20/10 x 4 Rds -Butt Kicks -Pogo Tucks MetCon- 40/10 x 4 Rds -Rev Lunge -Chest Press -Deck Squat Jump HIIT- 20/10 x 4 Rds -Heel Digs -X Hops Warm Up- 15 Min
Mobility Run 1 Mile/Walk ½ Mile Core- 5 Min AMRAP +5 Sit-ups +5 Leg Lift-ups Conditioning- 5 Min Jog 50 Sec Walk 10 Sec 5x Core- 5 Min AMRAP +5 Bicycle Twist/s +5 Superman Conditioning- 5 Min Run 40 Sec Walk 20 Sec 5x Core- 5 Min AMRAP +5 V Sit +5 Butterfly Crunch Conditioning- 5 Min Sprint 30 Sec Walk 30 Sec 5x Core- 5 Min AMRAP +5 Circle Crunch/s +5 Swimmers/s Cool Down- 5 Min Stretch MetCon- 60/15 x 3 Rds Each
Snatch Scissor Kick & Reach Deadbug Chest Press Suicide Jump Burpees MetCon- 60/15 x 3 Rds Each Floor to Press Triple Puddle & Shoot Bear Row Walkouts Suicide Tuck & Lat Lunge MetCon- 60/15 x 3 Rds Each Push-up to OH Swing Dbl Hi Knee Pop Squat OH Sit-up to Bridge Pull Suicide Sprints 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 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 |
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