TDW at 11 with Jessie

THE DAILY WORKOUT – AUGUST 24TH

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: arm circles, side steps, heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, plank walk-out, grapevine, side squats, skips.

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:

BOSU squat jumps (black side up)
V-sit ball toss
BOSU over and back lunge (blue side up)
Wall tricep push-ups
BOSU alternating knee-to-elbow plank (black side up)
Split jumps

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).

BOSU black side up squat
V-sit and overhead hold
BOSU lunge L leg on ball, then R leg on ball
Tricep push-up position with elbows just off wall
Knee to elbow threshold x 2
Forward lunge L leg, then R leg forward

60-120 seconds rest following Circuit 3.

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