CLASSES I OFFER

Improve Your Game

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CORE WORKOUT

Warm Up:

  • 3 Yoga Sun Salutations with focus on the upward facing dog

  • 30 Arm Circles 

  • 1 Minute Plank Hold

Workout:

  • Plank hold with 20 Slow Mountain Climbers

  • Plank Hold with 20 slow Hip Dips 

  • 20 Bicycle Crunches

  • 40 Oblique Twists (Arms Up, legs stable)

  • 1 Min Side plank Hold (L)

  • 1 Min Side Plank with hip raises

  • 1 Min Side Plank Hold (R)

  • 1 Min Side Plank with hip raises

Repeat above X3

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QUICK BICEP PUMP

Warm Up:

2 Yoga Sun Salutations

4 Slow Windmills Stretch

6 Slow Push Ups + an upward facing dog between each push-up

8 Slow Shoulder Shrugs

10 Big Arm Circles

Workout:

  • 10 Goal Post/Scarecrow arm pull downs (wide elbows arms reach up back and down)

  • 20 Slow narrow Push-Ups

  • 10 Up dog to down dog flows

  • 20 Wide Pushups

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INTENSE SESSIONS

Intense Sessions are a great choice to improve your athletic performance. Through a strategic mix of theoretical lessons and practical sessions, class participants become comfortable with the game both on and off the field. If you’re looking to elevate your game, Intense Sessions with In-House Retreats are for you.

 
Woman Stretching

BODY WEIGHT TRAINING

Warm Up:

-20 Jumping Jacks

-20 Step Lunges

-20 High Knees

-20 Butt Kicks 

-20 Alternating wide leg toe touches 

Workout: 2X

-20 push ups

-20 knee to elbows

-20 Plank touch shoulder taps

-20 Air squats

-20 Jumping lunges

-20 Burpees

Getting Ready to Run

PARTNER WORKOUT

Repeat 3X

20 Alt. Squat Jumps (For Distance)

20 Push Ups

20 Plank and Alt. Claps

20 Partner Ab twists (Clap hands as you twist)

20 Partner In/Out abs ( Alternate extending your legs to either side of each other from a seated position)

20 Alt.Person Burpees

20 Med Ball or Sport Ball Squat and Toss

**BONUS 1-Mile Run


Fitness Training

LOWER BODY WORKOUT

Warm Up:

1 Min Alternating Arm circles

1 Min walking lunges

1 Min air squats

1 Min Jumping jacks 

Stretch:

Lunge Stretch 

Yoga Down dog to Plank pose

Seated forward bend stretch 

Wide leg straddle stretch 

Gentle Neck circles

Butterfly stretch 

Workout:Alternate these exercises only taking 10 second breaks as needed for each set. Repeat each 5 min. set 3X

5 Minutes

Alternate these exercises only taking 10 second breaks as needed.

-5 Burpees

-10 Air Squats

-20 Jump Squats

-30 Walking lunges with arms overhead

-40 Alt. Fire hydrant leg lifts

-50 Ab twists (Sitting up with hands in fist and alternating from side to side)

5 Minutes

-400 M Run

-10 Jump Lunges

-40 Calf Raise pulses

-10 Burpees

-40 Donkey Kickbacks 

Surfers

SURF TRAINING WORKOUT

Warm up

-20 Arm Circles

-20 Jumping Jacks

-20 Slow burpees

-20 Inch Worms

-20 Wide leg Windmill arms

Stretch

-Neck

-Shoulders

-Wrists

-Hips

Work Out

-5 Yoga Sun Salutations

-1 Min Plank hold

-5 Burpees

-1 Min Wall Sit

-10 Dips on bench (Legs Bent)

-1 Min Side plank hold

-10 Dips on Bench (Legs straight)

- 1 min side plank hold

-20 jump squats

-20 pushups

-20 burpees

-20 alt. step lunges 

-1 Min side plank hold 

 
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YOGA INSPIRED WORKOUT

Warm Up:

-20 Arm Circles

-20 Low Swing kicks 

-20 Air Squats

-20 Alternating wide leg toe touches 

Workout: 3X

-10 Downward dogs to Planks 

-5 Slow Chaturanga Push-Ups

-50 Slow Mountain Climbers

-1 Min Forearm Plank hold 

-1 Min Side Plank Hold Left

-1 Min Side Plank Hold Right 

-10 Slow Chair Squats 

-50 Core Flutter Kicks 

-5 Sun Salutations

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PADDLE TRAINING WORKOUT

Warm up

-20 Windmills

-50 Jumping Jacks

-20 Air Squats

-50 Mountain Climbers

-20 Alternating Step Lunges

Stretch

-Neck

-Shoulders

-Wrists

-Hips

Work Out

3X

-5 Yoga Sun Salutations

-5 Burpees

-50 Crunches

-1 Min Wall Sit

-50 Ab Twists

3X

-20 Front Arm Circles

-20 Backward Arm Circles

-10 Dips on bench (Legs Bent)

-1 Min Side plank hold

-10 Dips on Bench (Legs straight)

-1 min side plank hold

-20 Pushups

 
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