TDW with Jessie at 11 AM

THE DAILY WORKOUT – SEPTEMBER 14TH

Light jog - 5 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, high knees, forward lunge, reverse lunge, side shuffle, grapevine, skips for speed, skips for height.

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:

Bungee resisted cone run (or substitute forward sprints and backward shuffle)Bodybar plank to overhead tricep pressPhysioball single leg hip raisesSide "star" planksOverhead medicine ball throwsTRX side abdominal tucks

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).

Full squat at 90% max stretch in the bungee
Plank, feet close together, then overhead hold, bent elbowsPhysioball single leg hip raise x 2Side "star" planks x 2Overhead ball hold, arms straightTRX side abdominal tucks x 2

60-120 seconds rest following Circuit 3.

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