Foundations in Langley, WA

• Small group class setting.
• The coach will explain and demonstrate the warm-up, workout, and cool-down/stretching in the 1-hour class.
• The coach will provide guidance and feedback on your movements to help keep you safe and your movements efficient.
• We use cardio equipment, body weight, kettlebells, and dumbbells to get your heart rate up and give you a total body workout, safely.
• Come give it a try – your first two classes are free!
• Classes are on Mondays and Wednesdays at 9:30am.
• $100/month for unlimited classes or $20 per class.

‍

Warm Up

• 2 Rounds
• 1:00 Bike 5 PVC Pass Throughs/Around World
• 5 PVC Good Mornings
• 5 Air Squats 1
• Inchworm Push-up
• -into-
• 2 Rounds
• 5 Mountain Climbers
• 4 Dumbbell Hang Power Cleans
• 3 Ring Rows

‍

Workout

• 5 Rounds of: 500/450m Bike Erg or 15/12 calorie Air Bike
• 10 Mountain Climbers
• 8 Dumbbell Hang Power Cleans
• 6 Ring Rows

‍

Cool Down

• 2:00 Walk
• Mobility: 1:00 each
• Foam Roll: Quads, Calves, Hamstrings
• Chest Stretch

‍