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Student View Of Fitness Anywhere
What do your students see at home? Check out this example of a guided lesson from our
Fitness Anywhere Program.
Within each lesson from this program, students will navigate the following:
- Intro To Day’s Workout
- General Warm Up
- Superset
- Guided Finisher Prep
- Finisher Of The Day
Each workout has guided instructional videos and notes, designed for any type of learner! Check it out:[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
Introduction
Lot going on today! The volume is creeping up now that we are 8 sessions in. If you are just starting out, we would advise you to go back and start at #1!!. For this session, we will warm up with 2 rounds a dynamic mobility circuit, then hit a superset of shoulder stability/pre-hab and isometric unilateral holds. We’re thinking injury prevention and total body joint stability, here, so dial in your form and positioning. The workout, itself, is a HEFTY sandwich of light cardio and a plethora of bodyweight movements. Be sure to understand proper form within each one, and pace yourself for closer to 20 minutes of activity.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_video link=”https://youtu.be/-6RTNLERBxY”][/vc_column][/vc_row][vc_row][vc_column][vc_separator][/vc_column][/vc_row][vc_row][vc_column][vc_row_inner][vc_column_inner][vc_column_text]
Warm Up
[/vc_column_text][vc_video link=”https://youtu.be/ss58WHz8qMo”][/vc_column_inner][/vc_row_inner][vc_column_text]Warm Up Circuit, 2 Rounds of:
1:00 Jumping Jacks
20 Lateral Up and Overs (10 ea)
12 Alt Samson (6 ea side)
8 Bootstrappers
*For Up & Overs, 20 Total per round, 10 ea side. All 1, then the other. Think about stepping over a small hurdle. Focus on your stability and movement control.
*For Samson, slow and controlled. No arch of the back, keep the spine neutral while you reach for the sky.
*For Bootstrappers, work a stretch through the hammys and the bottom of our squat position. Don’t rush.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator][/vc_column][/vc_row][vc_row][vc_column][vc_row_inner][vc_column_inner][vc_column_text]
Superset
[/vc_column_text][vc_video link=”https://youtu.be/iYGmHrUEZ1s”][/vc_column_inner][/vc_row_inner][vc_column_text]Pre-Hab/Stability Superset, 3 Rounds of:
10ea of Is/Ys/Ts/Ws
:30 Split Squat Hold Each Leg
1:00 Rest between rounds
*For Is/Ys/Ts/Ws – find yourself something to replace the bench – even the corner of a bed can work! If not, the floor is doable, just focus on really squeezing at the top of a small range of motion. We are ONLY moving the shoulder blades. Challenge yourself here to get them right.
* For split squat holds, keep as still as possible, with hands off the knees, in a deep split squat form with the back leg elevated slightly (nothing too crazy high).[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator][/vc_column][/vc_row][vc_row][vc_column][vc_row_inner][vc_column_inner][vc_column_text]
Teachers are using Remote Fitness and many other PLT4M programs both in synchronous and asynchronous settings. Want to learn more?
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Finisher Prep
[/vc_column_text][vc_video link=”https://youtu.be/aSeHwL_OUhA”][/vc_column_inner][/vc_row_inner][vc_column_text]:30 of slow, PERFECT air squats
Then, 2 Rounds each of:
5 Perfect Push Ups
4 Good Mornings
4 Back Lunges (2 each alt)
*Make sure to scale your push ups for excellent reps![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator][/vc_column][/vc_row][vc_row][vc_column][vc_row_inner][vc_column_inner][vc_column_text]
Finisher
[/vc_column_text][vc_video link=”https://youtu.be/5IuWxwjLZHk”][/vc_column_inner][/vc_row_inner][vc_column_text]”Giza”
For Time:
800m Run/4:00 Cardio/250 Jumping Jacks
60 Air Squats
40 Pushups
20 Good Mornings
40 Back Lunges
60 Sit Ups
800m Run/4:00 Cardio/250 Jumping Jacks
Log your Time (and be sure to read the briefing!)
Finisher Briefing:
Long one today! 15-20 minutes of work, pace yourself accordingly.
If possible, let’s get OUTSIDE and RUN! We’ve been couped up for too long. That being said, all that matters is we find something that works as “light cardio” for about 4 minutes. Jumping Jacks are a last resort. Feel free to get creative.
All of our bodyweight movements should be relatively “easy” each rep – so we want large sets and small breaks. Just try and chug away.
Be sure to scale your push ups, though – and maximize control and form on our good mornings![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
Log Test Result
Each finisher is loggable, so students can mark their time or score! Students will have that in their history, and teachers or coaches can access this info!
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Wrap Up
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