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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

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

DOWNHILL
10 burpees
10 push ups
10 squat jumps

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
20 TOE TOUCHES
12 LEG RAISES
20s HOLLOW HOLD
3 - 5 Sets | REST: 30s
Progress
25%
DOWNHILL HIIT
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THE GIVARS EFFECT PHASE 3
10 BURPEES
10 PUSH UPS
10 SQUAT JUMPS
LIMIT: 10m

Start with 10 reps, then 9 reps, 8 reps... until you finish 1!
Progress
50%
COOLDOWN STRETCHING
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THE GIVARS EFFECT PHASE 3
"ONE CAN ONLY ATTAIN SUCCESS, IF HE OR SHE IS WILLING TO FAIL."
75%
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