15 x 4 (Cardio, strengthen, core, balance, agility, stretch (Monday)

15 x 4 Zoom Class with Personal Trainer, Liz.
VIRTUAL live coach streaming, via Zoom.
Join certified Personal Trainer Liz Saunders in this active ∧ quick-paced online Zoom
group training class consisting of timed intervals throughout.  
 This class is good for people who feel confident moving in all directions.  
 Movements may be modified to your needs.
 This class checks A LOT of boxes: Cardio, Flexibility, Strength, Body Weight,
Dumbbells, Balance, Core, Agility, Abdominals, Glutes (posterior chain), & and;
Stretch!
Duration: 1 hour
Fixed format of (4) 15-minute sections with timed intervals.
Includes floor/mat work during the last 15 min segment (optional).
You will absolutely need:
 Water
 Various size free weights (dumbbells).
 Sturdy folding chair is great (for use in balance, bench & stretch work)
 Mat 
 Optional things you may want to gather and/or be able to use in class here or
there but are not absolutely necessary - barbell, kettlebells, ankle weights, booty
bands (latex loop), yoga block, extra padding for knees, etc.
1).15 minutes WARM UP + CARDIO (1-2 lb wts optional for last few exercises)
2).15 minutes STRENGTHEN (upper/lower body work with dumbbells)
3).15 minutes CORE - BALANCE - AGILITY - STRETCH
4) 15 minutes MAT/FLOOR (abdominals, glutes/hamstrings, stretch)
This class starts PROMPTLY at posted time. It is an interval-timed class.
**Please check into the Zoom 5 minutes before designated start time, for your
tech/sound check and prep NOTES from Liz.