TDW - BOSU'S, TRX, AND PONDEROSA'S

TDW - AT 11AM WITH TIM
Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Balance Exercise
· BOSU – Hip extension and flexion

Circuit 1
(45 seconds of each; 30 seconds between exercises)

· TRX – Crossover Lunge
· Swivel or Medicine Ball for Obliques
· BOSU Push-ups
· Mountain Climbers
· Curl up on Exercise Ball
· TRX – Power Pull

Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.

2 min rest and water break

Circuit 2
(45 seconds of each; 30 seconds between exercises)
Repeat above exercises

Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.

2 min rest and water break

Circuit 3
Front Plank – 1:30 mins

Warm Down:
Easy walk/jog for 5 mins and stretching

Good Job!

Tim