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

15 x 4 - Zoom fitness class with trainer, Liz.

VIRTUAL streaming fitness class via Zoom. Workout from the comfort of your home!
NOTE CLASS TIMES – Monday class is 9:30 AM & Wednesday class is at 9:00 AM

Registration is closed however there is still space available.  Please email falmouthnightschool@falmouth.k12.ma.us if you would like to register.

Join certified fitness 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.  
 You may modify movements 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 & can modify if
needed).
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 necessary - barbell, kettlebells, ankle weights, yoga block, extra
padding for knees, etc.
1).15 minutes WARM UP + CARDIO (1-2 lb wts. optional for last few intervals)
2).15 minutes STRENGTHEN (upper/lower body work with dumbbells)
3).15 minutes CORE - BALANCE - AGILITY
4) 15 minutes MAT/FLOOR (abdominals, glutes/hamstrings, stretch)