TDW at 11 with Jessie or DIY

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, side steps, 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 ball pass crunch
Body bar forward raise and squat jump (with bar overhead)
BOSU reverse lunges with weight (blue side up)
TRX oblique dips, arms overhead
TRX suspended tucks
Runner’s deadlift and row

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).

Hold ball above hips with the legs, hold upper body crunch to the ball
Overhead hold in full squat position
Reverse lunge off BOSU x 2
Full oblique dip using TRX x 2
TRX tuck position on forearms or hands
Runner’s deadlift with one-arm full row x 2

60-120 seconds rest following Circuit 3.

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