COACH’S TIP
Shift your mindset to get the most out of your session, if you view training as a chore then it will always feel like a chore, if you can start to see them as time you’ve set aside for yourself and a chance to move closer towards a goal then the mindset shifts, the consistency will follow and this is where to progress begins.

Complete 1 Round of the following circuit:
1. Camel Cat stretch x 20

2. Shoulder Rotations x 20 (use a towel or broomstick)

3. Hamstring to Hip Flexor Stretch x 10 in each position, on each side

4. Lying Hip Rock x 20

5. Glute Bridge x 20

6. Jogging on the spot OR up and back over a short distance (if possible) x 60s

Complete 3-4 Rounds of the following tabata super sets:

40sec WORK : 20sec REST
Example:
1a) bear crawl for 40sec, rest for 20 sec
1b) in out squat for 40sec, rest for 20sec
Completing both exercises = 1 Round
Repeat until all rounds completed then move on to next super set of 2a) – 2b)

1a) Bear crawl

1b) In & out Squat (bodyweight Squat if needed)

2a) Walkout to push up (remove push up if needed)

2b) Walking Lunge (weighted option available)

3a) Deadbug (banded option if applicable, could hold a weight too instead of band and perform the same way)

3b) Wall Sit (can also hold a weight in lap)

3b) Wall Sit (can also hold a weight in lap)

*Rest 1-2min between super sets

20s WORK : 10s REST – 6 Rounds

4a) Plank

4b) Commandos