TDW with Jessie at 11am

THE DAILY WORKOUT – AUGUST 3RD

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, 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:

Seated oblique twist with weight
BOSU over and back jump (blue side up)
Physioball tuck
Bungee resisted forward jump and press
TRX overhead tricep press
Medicine ball squat twist throws

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).

V-sit with weight at one hip x 2
Single leg balance on blue side of BOSU x 2
Full tuck on physioball, shoulders over hands
Squat with arms extended at nearly max resistance w/ bungee
TRX overhead tricep with 90 bend at elbows
Sumo squat with straight arm hold at side above shoulder height x 2

60-120 seconds rest following Circuit 3.

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