TDW with Doug at 11am

Warm up: jog 4 laps around the courtyard
Mind\Body warm up: Trace the outside of your visual field with 1 finger,
follow your finger with just your eyes.


Body weight squats: 10 reps
Pushups: 10 reps
Crunches: 20 reps
(1 time through)

Squat jumps :20 reps
Burpees with pushups: 20 reps
(Repeat twice)

1 arm kettlebell squat, curl and press: 10 reps per arm
Side plank: 30 seconds per side
Sideways over hurdles: 3 times each direction
(Repeat twice)

TRX row: 12 reps
Sport cord jump and press:15 reps
Sport cord jump and pull: 15 reps
(Repeat twice)

Cool Down:
Lateral Ankle Tilts
Middlu toe pulls
Front Lubar circles
Anetior\posterior thoracic glides

Thanks,

Doug Christman
Personal Training Director
(541)322-5813