Session 11 Day 9

45:15 work/rest

Exercises	NOTES
1 FIT walking squats Time: 45 min. Intensity: 9 Warm up and prepare space. Timed training today to get heart rate up. Set 1 exercises 1-4 completed 2 times. Work :45 rest :15.
2 FIT hindu pu Work :45 rest :15.
3 FIT 1 leg side lunge Work :45 rest :15. each leg
4 FIT st ball scissors Work :45 rest :15.
5 FIT standing toe taps set 2 exercises 5-8 completed 2 times. Work :45 rest :15. each side
6 FIT plank side to side Work :45 rest :15.
7 FIT rvs lunge kb pass Work :45 rest :15.
8 FIT pulse bridges Work :45 rest :15.
9 FIT renegade row Set 3 exercises 9-12 completed two times. Work :45 rest :15.
10 FIT squat curl Work :45 rest :15.
11 FIT 6 way lat raise Work :45 rest :15.
12 FIT chest press to tricep press Work :45 rest :15.
13 FIT inchworm Work :45 rest :15. Set 4 exercises 13-16 completed 2 times.
14 fit hit the floor Work :45 rest :15.
15 FIT 1 arm kb swing Work :45 rest :15. After 2nd completion, rest, cool down and stretch.

FIT walking squats