TDW with Tim at 11 a.m.

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Kettleball Swing

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)
Physio Ball Rollout
TRX Swimmer’s Pull
Dips
Single Leg Planks (hold each leg for a count of 3 secs and alternate)
Squats with dumbbells
Physio Ball Jacknife

400 m run (at 80-90% effort)
2 mins rest; drink some water

Circuit 2
Repeat above exercises for 30 seconds

400 m run (at 80-90% effort)
2 mins rest; drink some water

Grand Finale
Lateral Box Jumps – 1 min
Front Plank – 1:30 mins

Warm Down:
Easy jog for 5 mins and stretching

Good Job!

Tim