30-Minute, Low Impact Fitness Solutions Workout w/ Trainer Maya 10/27/20
Small Apparatus Workouts • 27-Oct-2020
October 27, 2020 - 30-Minute Workout
FS-based: Two exercises per block, :30 each x3 (3-minute blocks)
Equipment - Chair & DB/Water Bottle
1. a) Sit to Stand (slow eccentric - 3 sec. down, fast concentric - 1 sec. up)
b) Heel-to-Toe Stance DB/Water Bottles Lateral Raise
2. a) Stair-Step/Chair Burpee (Walking, not jumping)
b) Alt. Single Leg Stand w/ Opp. Hip Flexion then Glute Kickback (don’t sink into standing hip) - Can use chair for support
3. a) Staggered-Stance Bent-Over Row R - opposite leg in front (rowing w/ right, left leg in front)
b) Staggered-Stance Bent-Over Row L - opposite leg in front (rowing w/ left, right leg in front)
4. a) DB/Water Bottle Seated (on floor for quick transition) Overhead Press
b) 120-degree Bridge Hold
5. a) Bicycle Crunch R (Or Elbow-to-Knee Crunch)
b) Bicycle Crunch L
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