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TGE PLAYBOOK
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TGE TRAINING
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WORKOUT OF THE DAY
THE GIVARS EFFECT
FULL BODY WORKOUT

WARMUP (2 - 3 sets)
50 jumping jacks
30p High knees

DYNAMIC STRETCHING

TABATA 4 mins (1 - 2 sets)
1. Heel reach
2. High knees
3. Alt lunges
4. Speed skater
5. Squat jump
6. Tuck jump
7. Skier jump
8. Squat thrust
REST: 60s

CORE ACTIVATION (2 - 4 sets)
12 Sit ups
12p side plank dips (elevated legs)
REST: 30s

CIRCUIT TRAINING (2 - 4 sets)
5 - 8 Squat lunge combo
12 - 15 DB bent rows
8 - 10 DB curl -> press -> side raise
REST: 60s

CIRCUIT TRAINING (2 - 4 sets)
12 - 15 DB deadlifts
15 - 20 DB Chest press
12 - 15 DB shoulder press
REST: 60s

COOLDOWN STRETCH

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ULTIMATE TABATA CARDIO
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Tabata ultimate cardio | 4 mins per set
Do 1 - 3 sets | Rest for 60 - 90 sec.

1. Heel Reach
2. High Knees
3. Alt Lunges
4. Speed Skaters
5. Squat Jumps
6. Tuck Jumps
7. Skier Jumps
8. Squat Thrusts

NOTE: Do the exercises above with maximum intensity to maximize the burn! Goodluck!!!

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