Tara’s Program B

Program B

Exercise Rest Intensity Reps Tempo Sets
1a Hip Hikes
Click to Watch Video
V Bodyweight 8-12 2 2 2 2-4
1b Knee Extensions On Bench/Bed V Bodyweight 10/side 2 2 2 2-4
1c Multidirectional Lunges
Click to Watch Video
V Bodyweight 3/dir 2 1 2 2-4
1d Wide Stance Squats, Hands Behind Neck
Click to Watch Video
30s^ Bodyweight 12-15 2 1 2 2-4
2 Kneeling On Swiss Ball
Click to Watch Video
N/A Bodyweight 1 0 180 0 1
3 Lower Ab #1
Click to Watch Video
N/A 80mmHg + 30 8-12 15s/15s 1
4 Cross Crawl
Click to Watch Video
N/A Bodyweight 8/side 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
0 180 0 – means stay on the ball for 3 minutes cumulatively
15s/15s – means contract for 15s then rest for 15s
Breathing Pace – means match the movement to your breath