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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.