TDW with Jessie at 11 AM

"Gotta Love the Bungee Workout"

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, reverse lunges, figure four, plank walk-outs, skips, side shuffle.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Physioball assisted push-ups
Dumbbell overhead tricep press
Physioball pikes
Bungee side steps
Alternating single arm and leg plank
Bungee lateral raises

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Bent-arm push-up position
Bent-arm overhead tricep hold
Full pike position
Side kick (vs. step), foot in air x two
Arm and leg lifted side plank x two
Shoulder height arm raise

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.