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WARM UP
STRETCHING
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WARM UP:
30 jumping jacks
20p mountain climbers
20p marches / knee up
3 Sets | then do
DYNAMIC STRETCH
0%
CORE
ACTIVATION
Play
Play
Play
CORE ACTIVATION CIRCUIT
60 - 75s elbow plank hold
10 - 12p side plank dips
25s lying flutter kicks
2 - 3 sets | REST: 30 - 45s
Progress
25%
MAIN
WORKOUT
Play
Play
Play
Play
FULL BODY CIRCUIT
15 - 20 air squats
10 - 12 narrow push ups
(knee down or strict)
10 - 12p one arm rows
(eccentric / controlled)
12 - 15 weighted bridges
3 - 4 sets | REST: 60s
Progress
50%
COOLDOWN
STRETCHING
Play
TGE MONTH 2 TRAINING
“Life is like riding a bicycle. To keep your balance, you must keep moving.” – Albert Einstein
75%
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