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TGEWORKOUTBUDDIES
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TGE PLAYBOOK
4to5002
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TGE TRAINING
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Slide 2
WORKOUT OF THE DAY
THE GIVARS EFFECT
FULL BODY WORKOUT

WARM UP (2 - 3 sets)
60 jumping jacks
25 pairs mountain climbers
DYNAMIC STRETCHING

Circuit A (3 - 4 sets)
10 DB squat jumps
15 DB chest press
20 Tricep dips
REST: 60s

Circuit B (3 - 4 sets)
12 DB Deadlifts
20 DB Rows
15 DB Curls
REST: 60s

TABATA CORE FINISHER (1 - 2 sets)
4 mins per set | 20s work 10s rest
1. Axe Choppers
2. Bicycles
3. Superman Pulse
4. Flutter Kicks
REST: 90s

Cooldown Stretching

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WORKOUT WALKTHROUGH
WARM UP | STRETCH
WARM UP | STRETCHING
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THE GIVARS EFFECT PHASE 3
15 GLUTE BRIDGE
50 JUMPING JACKS
20 BAND PULL APART or
W - SCAP RETRACTIONS
2 - 3 Sets
0%
CORE ACTIVATION
CORE ACTIVATION
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THE GIVARS EFFECT PHASE 3
20p CROSS CLIMBERS
12p BANDED BICYCLES
12 HOLLOW ROCKS
2 - 3 Sets | REST: 30s
Progress
20%
COMPOUND A
COMPOUND A
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THE GIVARS EFFECT PHASE 3
8 - 10 DB SQUAT THRUSTERS
8 - 10 DEADLIFT (1) to ROWS (3)
8 - 10 TAP OUT PUSH UPS
3 - 4 Sets | REST: 60s
Progress
40%
COMPOUND B
COMPOUND B
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PlayPlay
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THE GIVARS EFFECT PHASE 3
10 CURL TO SH. PRESS
10 SIDE TO FRONT RAISE
10p DB RENEGADE ROWS
3 - 4 Sets | REST: 60s
Progress
60%
COOLDOWN STRETCHING
COOLDOWN STRETCHING
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THE GIVARS EFFECT PHASE 3
"IF YOU FIND YOURSELF NOT WANTING TO WORKOUT TODAy, DO IT FOR 5 MINUTES. YOU WON'T REGRET IT."
80%