TDW at 11 with Tim - BE THERE

Warm-up:
5 mins of easy jogging
Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges
Tabata 1 – 20 secs on / 10 secs off for 2 mins
Partner Medicine Ball Single Leg Lunge Throw
Easy 400m jog, 2 laps around the courtyard
Circuit 1
(2 circuits, 30 seconds of each; 10-15 seconds between exercises)
Burpee Box Jumps
Dips
BOSU Single Leg Raise with Twist
Scissor Jumps with Dumbbells
V-ups
2 mins rest

Tabata 2 – 15 secs on / 15 secs off for 2 mins
BOSU Single Leg Squats 4 on right leg, 4 on left leg
Easy 400m jog, 2 laps around the courtyard

Circuit 2
Repeat Circuit 1 exercises for 30 seconds each for a total of 2 circuits

2 mins rest
Strong Finish
Box Jumps – 30 secs
Front Plank 1:30 mins

Warm Down:
Easy jog for 5 mins and Sun Salutation stretch