15 X 4 - Cardio-Strength-Balance
with Liz

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), & 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.

Virtual prep…

If you are unsure about a Zoom connection, you can test everything (device, sound, etc.) by having your own free Zoom account and testing your camera/microphone/speaker, etc. prior to class by opening up a link in your "Private Meeting Room" (PMI) or other created Zoom link in your account.

See you there – Coach Liz