Tara’s Program A

Program A

Exercise Rest Intensity Reps Tempo Sets
1a Hip Extensions
Click to Watch Video
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
Click to Watch Video
30s^ Bodyweight 8/side 2 1 2 2-4
2 Prone Jack Knife
Click to Watch Video
30s Bodyweight 8-12 2 2 2 1-2
3 4 Point Tummy Vacuum
Click to Watch Video
30s Bodyweight 8-12 30s/30s 2-4
4 Thoracic Mobilizations
Click to Watch Video
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