Tara’s Program A
Program A
| Exercise | Rest | Intensity | Reps | Tempo | Sets | |
| 1a | Hip Extensions [cvg-video videoId=’31’ width=’640′ height=’360′ /] |
V | Bodyweight | 8-12 | 2 2 2 | 2-4 |
| 1b | Walking Lunges with Twists (No Video) |
V | Bodyweight | 8/side | 2 1 2 | 2-4 |
| 1c | Burpies (No Video) |
V | Bodyweight | 8-12 | 2 1 2 | 2-4 |
| 1d | Lower Body Russian Twists [cvg-video videoId=’19’ width=’640′ height=’360′ /] |
30s^ | Bodyweight | 8/side | 2 1 2 | 2-4 |
| 2 | Prone Jack Knife [cvg-video videoId=’60’ width=’640′ height=’360′ /] |
30s | Bodyweight | 8-12 | 2 2 2 | 1-2 |
| 3 | 4 Point Tummy Vacuum [cvg-video videoId=’1′ width=’640′ height=’360′ /] |
30s | Bodyweight | 8-12 | 30s/30s | 2-4 |
| 4 | Thoracic Mobilizations [cvg-video videoId=’35’ width=’640′ height=’360′ /] |
N/A | Bodyweight | 1-30 | Breathing Pace |
1 |
Notes:
Rest:
V (down arrow) – means no rest, go straight to the next exercise
30s^ (up arrow) – means rest 30 seconds then start the circuit over at the top
Intensity:
Bodyweight – means just use your bodyweight
Tempo:
2 2 2 – means take 2 seconds to go up, hold for 2 seconds, then take 2 seconds to go down
30s/30s – means contract for 15s then rest for 15s
Breathing Pace – means match the movement to your breath