TDW with Tim at 11 a.m.

The Daily Workout
16 September 2011


Warm-up:
· 5 mins of easy jogging and dynamic stretching

Tabata 1 – 20 secs on / 10 secs off for 4 mins
Kettlebell Swing

Circuit 1
(2 circuits, 30 seconds of each; 10-15 seconds between exercises)
· Burpee Box Jumps
· TRX – Triceps Press
· Single Leg Side Plank with Twist
· Lateral Jumps
· TRX – Chest Press
· Physio Ball Curl and Rollout

2 mins rest and drink water

Tabata 2 – 20 secs on / 10 secs off for 4 mins
Kettlebell Swing

Circuit 2
· Burpee Box Jumps
· TRX – Triceps Press
· Single Leg Side Plank with Twist
· Lateral Jumps
· TRX – Chest Press
· Physio Ball Curl and Rollout

2 mins rest and drink water

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

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