TDW with Jessie at 11am

THE DAILY WORKOUT – SEPTEMBER 7TH

Light jog - 5 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, butt kickers, high knees, reverse lunge, grapevine, 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:

Alternating reverse lunge and bicep curlBent-over row (focus on slow release)Weighted supermanLateral jump and single leg squat (use a hurdle)Straight leg reverse crunchesSingle leg hip lift

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).

Lunge R leg and full curl, then L leg and full curlHalf-squat, flat back and 45 degree bend and full row
Superman with hands and feet off the floorSingle-leg squat L leg, then R legReverse crunch, hips and shoulders off the groundSingle-leg hip lift R leg, then L

60-120 seconds rest following Circuit 3.

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