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TGE PLAYBOOK
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TGE TRAINING
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WORKOUT OF THE DAY
THE GIVARS EFFECT
LIGHT TRAINING

CORE WORKOUT (5 sets)
30s plank
15 crunches
10p russian twists
15 hollow rocks
REST: 45s

ARM TRAINING (Downhill 10 sets)
10 - 1 hammer curls
10 - 1 side raises
10 - 1 band rows
10 - 1 tricep dips
LIMIT: 10m

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WORKOUT WALKTHROUGH
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WARM UP | STRETCHING
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THE GIVARS EFFECT PHASE 3
60 JUMPING JACKS
20p MOUNTAIN CLIMBERS
20p HIGH KNEES
2 - 3 Sets | then DYNAMIC STRETCH
0%
CORE ACTIVATION
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THE GIVARS EFFECT PHASE 3
25 AB CRUNCHES
10p PLANK TO PUSH
15 SUPERMAN PULSE
3 - 5 Sets | REST: 30s
Progress
25%
TABATA HIIT
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THE GIVARS EFFECT PHASE 3
1. BURPEES
2. CROSS CLIMBERS
3. JUMPING JACKS
4. HIGH KNEES
8 - 12m | REST: 60s
00:00 / 00:00
Progress
50%
COOLDOWN STRETCHING
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THE GIVARS EFFECT PHASE 3
"IF YOU FEEL TIRED, your body is only doing 40% effort. TRAIN YOUR MIND TO PUSH to a hundred percent!"
75%
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