TDW with Jessie at 11am

THE DAILY WORKOUT – SEPTEMBER 21ST

Light jog - 5 minutes.

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

Medicine ball roll and push-up
BOSU balance beam dips (black side up)
Plank jumps
TRX “T” flys
Side-to-side box jumps
Forward lunge to plank

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 push-up with one hand on ball x 2
Full single-leg dip on BOSU x 2
Depth squat, then basic plank for 30 seconds each
Hands at shoulder height, fly threshold
Single-leg calf raise
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.