THE TB12 HIIT PLAN
THETB12 HIIT PLAN(HIGH-INTENSITY INTERVAL TRAINING)
WELCOME TO THETHE TB12 HIIT PLANWe understand how hard it can be to make time for exercise, so we designed the TB12HIIT Plan to provide you with convenient full-body workouts with minimal equipmentrequired. All you need is 30 minutes, a TB12 Vibrating Pliability Roller or Sphere, TB12Resistance Bands, and your own body weight. Whether you’re looking to get in shape,stay fit, or complement your current exercise routine, the TB12 HIIT Plan is a great optionto add to the busiest of schedules — without compromising the quality of your workout.This plan combines TB12 functional strength and conditioning exercises with crucial preand post-workout pliability work to help you recover faster and perform better. Our TB12HIIT Plan is adaptable to your needs. Follow it exactly as laid out, or mix-and-matchworkouts based on your fitness level and lifestyle.30 DAYS. 100 EXERCISES. LET’S GO!PREPAREPERFORMYour long-term success begins withYou can’t train slow and expect toThe demands of daily life will inevitablyyour habits. Invest in yourself byperform fast. Whether you’re awear you out over time. Make rest andestablishing a daily pliability routinebusy parent, an elite athlete, or arecovery a consistent priority bythrough pre- and post-workoutworking professional, life movesfocusing especially on your sleep, aspliability exercises performed onquickly and you need to be ablewell as muscle recovery through dailytraining days and recovery days.to move with it.pliability work.We Recommend:TB12 Vibrating Pliability Roller or Vibrating SphereWe Recommend:TB12 Handle AND Looped Resistance BandsSHOP.TB12SPORTS.COMRECOVERWe Recommend:TB12 Plant-Based Protein and TB12 Electrolytes
PRE-WORKOUT PLIABILITYEquipment: TB12 Vibrating Sphere or Vibrating Pliability RollerMake foam rolling a daily habit in order to maintain pliable muscle tissue and reduce the soreness and tightness throughout yourbody. Dedicate 5 minutes before each workout, as well as on recovery days, to thoroughly foam rolling the following muscle groups.FREQUENCY: Every day, including recovery days, before and after working outDURATION: Roughly 1 minute per muscle segment1. HAMSTRINGS2. QUADRICEPSBegin by sitting on the ground with the device behind your knee. Roll from the back ofyour knee up to the base of your bottom, then down to the back of your knee. Be sureto hit the middle, outside, and inside of the muscles. Repeat this motion until you feel achange in the tissue, then switch legs.Begin face down, propped up on your elbows with the device on your front thigh rightabove the knee. Roll from the top of your knee to the front of your hip – just below yourpelvis – then back down to the starting position. Be sure to cover the middle, outside,and inside of the muscle. Repeat this motion until you feel a change in the tissue, thenswitch legs.3. GLUTEUS MAXIMUS/MEDIUS4. LOWER BACKBegin by sitting on the device with one side of your buttocks. Roll from the back part ofyour leg up to the top of your hip (just below the low back). Be sure to rotate your legand trunk as you roll to cover all parts of the muscles. Repeat this motion until you feel achange in the tissue, then switch sides. You can enable deeper pressure by crossing onleg over the other.Begin with the device on the ground, positioned on your low back — avoiding goingdirectly over the spine. Roll from the top of your buttocks to the mid-back, then down tothe top of the buttocks. Repeat this motion until you feel a change in the tissue, thenswitch sides.1. GLUTE6.CHESTBRIDGE5. OUTER FOREARMRoll from the top of your forearm down to your wrist, being sure to cover the middle,outside, and inside of the muscle. Repeat this motion until you feel a change in thetissue, then switch armsBegin by lying face down with the device positioned on your chest and your armextended to the side. Roll from the middle of your chest to the front of your shoulder,then back to the starting position. Repeat this motion until you feel a change in thetissue, then switch sides.7. BACK AND SHOULDERBegin by lying on your side with the device contacting the back of your shoulderbetween your torso and upper arm. Roll from the back of your shoulder down the sideof your trunk to mid-rib level, then back. Rotate your trunk to cover the middle, front,and back parts of the muscle. Repeat this motion until you feel a change in the tissue,then switch sides.
POST-WORKOUT PLIABILITYEquipment: TB12 Vibrating Sphere or Vibrating Pliability RollerMake foam rolling a daily habit in order to maintain pliable muscle tissue and reduce the soreness and tightness throughout yourbody. Dedicate 5 minutes after each workout, as well as on recovery days, to thoroughly foam rolling the following muscle groups.FREQUENCY: Every day, including recovery days, before and after working outDURATION: Roughly 1 minute per muscle segment1. BACK AND SHOULDER2. MID TO UPPER BACKBegin by lying on your side with the device contacting the back of your shoulderbetween your torso and upper arm. Roll from the back of your shoulder down the sideof your trunk to mid-rib level, then back. Rotate your trunk to cover the middle, front,and back parts of the muscle. Repeat this motion until you feel a change in the tissue,then switch sides.This is pliability for the mid to upper back. Begin by sitting in front of the device, thenlean back until your mid back is in contact with it. Roll from your mid back up to thebase of your neck, then back down to your mid back. Rotate from side-to-side, makingsure to hit both sides of the musculature on the side of your spine.3. ILIOTIBAL BAND (ITB)4. GASTROCNEMIUS/SOLEUSBegin propped up on both arms with one leg crossed in front of your body and thedevice between your other thigh and the ground, right above the knee. Roll up to thetop outside of your hip, then return to the outside of your thigh just above the knee.Repeat this motion until you feel a change in the tissue, then switch legs.Place the device above the ankle joint. Roll towards the knee, then back down to justabove ankle. Be sure to cover the middle, outside, and inside of the muscles. You canenable deeper pressure by crossing one leg over the other. Repeat this motion until youfeel a change in the tissue, then switch legs.5. QUADRICEPS6. INSIDE OF FOREARMBegin face down, propped up on your elbows with the device on your front thigh rightabove the knee. Roll from the top of your knee to the front of your hip – just below yourpelvis – then back down to the starting position. Be sure to cover the middle, outside,and inside of the muscle. Repeat this motion until you feel a change in the tissue, thenswitch legs.Begin by kneeling with the device under the inside of your forearm just below theelbow. Roll from the top of your forearm down to your wrist, being sure to cover themiddle, outside, and inside of the muscle. Repeat this motion until you feel a change inthe tissue, then switch arms.7. LOWER BACKBegin with the device on the ground, positioned on your low back — avoiding goingdirectly over the spine. Roll from the top of your buttocks to the mid-back, then down tothe top of the buttocks. Repeat this motion until you feel a change in the tissue, thenswitch sides.
TRAINING OVERVIEWOver the next 30 days, you’ll complete 100 different resistance band and bodyweight exercises designed to elevate your heartrate, quickly burn through calories, strengthen and stabilize key muscle groups, and provide you with a complete, full bodyworkout in just over 30 minutes a day. The schedule below will guide you through the next four weeks of exercises as you workto become a more dynamic and functional IDAYSATURDAYWEEK 1WORKOUT 1WORKOUT 2RECOVERYWORKOUT 3WORKOUT 4RECOVERYWORKOUT 5WEEK 2WORKOUT 6WORKOUT 7RECOVERYWORKOUT 8WORKOUT 9RECOVERYWORKOUT 10WEEK 3WORKOUT 1WORKOUT 2RECOVERYWORKOUT 3WORKOUT 4RECOVERYWORKOUT 5WEEK 4WORKOUT 6WORKOUT 7RECOVERYWORKOUT 8WORKOUT 9RECOVERYWORKOUT 10RECOVERYHYDRATIONFUNCTIONAL MOVEMENTYour ability to continue to perform the exercises outlined in this program is dependent upon the effortyou put into your recovery. Use a TB12 Vibrating Pliability Roller to target the key muscle groups in thisplan, both on recovery days and workout days, and you’ll help these muscles recover faster day-inand day-out.At a minimum, you should drink one-half of your body weight in ounces of water every day. If you are150 pounds, you need at least 75 ounces of water to hydrate yourself optimally while you areperforming the rigorous exercises in this program. Enhance your hydration by using TB12 Electolytes,and reduce your intake of dehydrating substances such as coffee, soda, and any drinks high in sugar.Always remember to focus on form first. Never compromise proper form when performing anexercise. The goal is always to match the speed of an exercise with the speed of your sport or activityto prepare your brain and body for in-game and real-life situations. We believe in using resistancebands to perform many of these functional movements, as they offer a wide, fluid range of motion,helping you build strength and power without overloading your muscles or tendons.Proper rest and a full 8 hours of sleep are critical for the body to recover from the stresses of dailylife, both physical and mental. Limit caffeine and sugar intake later in the evening and turn off allelectronics 30 minutes before you go to sleep in order to ensure that you are properly rested.RESTCONGRATULATIONS,YOU’VE COMPLETED A MARATHON! GO CELEBRATE!ALL OF OUR WORKOUTSARE AVAILABLE NOW INTHE TB12 MOBILE APP
WORKOUT #1: PERFORMED DURING WEEKS 1 AND 3EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Short Looped BandDURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise inthe set for 20 seconds before moving on to the next, and repeat each set three times.SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY1. FRONT PLANK6. ALTERNATING ROWSKeep your head facing the floor and contract your core and glutes while breathing regularly.Don’t arch your back or let your hips lean to either side.Pull one arm in toward your body until your elbow touches your side. Straighten that arm, thenpull your other arm in toward your body. Straighten that arm, then repeat the full motioncontinuously.2. BODYWEIGHT SQUAT7. LATERAL BAND WALKSBend your knees and hips while lowering your bottom toward the ground until your knees reacha 90-degree angle. Then extend your knees and hips to return to the starting position. Repeatthis motion continuously.Step to your right by pushing off of your left leg for 3 steps, then return to your left by pushingoff of your right leg for 3 steps. Keep your feet apart throughout the movement and do notmove your upper body from center. Repeat this motion continuously.3. BIRD DOG8. BACK FRONT RAISEKick your leg straight back while punching your opposite arm straight out in front of your body.Hold the contraction for 1-2 seconds then return to the starting position. Repeat this motioncontinuously. Switch to kicking with your other leg and punching with the opposite arm. Keepyour head facing down and make sure your back is flat during the entire motion.Raise both arms straight over your head, keeping your arms wide, then lower both arms downto your hips. Repeat this motion continuously, being sure to not bend your arms.4. PALLOF PRESS9. FRONTAL FLYSPress both arms straight out from your chest, then bring your arms back in. Repeat this motioncontinuously, being sure to not move your lower body. Turn 180 degrees and repeat this motionon your other side. Move your arms quickly and fluidly throughout.Begin face down, propped up on your hands – or elbows – and one knee, with the other hipbent up to the side. Place the device on the inside of your thigh just above the knee. Roll to yourupper groin and pelvis, then back down to just above the knee. Roll to your upper groin andpelvis, then back down to just above the knee on your inner thigh. Be sure to cover the middle,outside, and inside of the muscles. Repeat this motion until you feel a change in the tissue, thenswitch legs.5. LATERAL ALTERNATING LUNGE10. RESISTED BACK PEDDLEStep to one side with a long step and sit back onto your glutes. Keep your head and chestforward and bring your hands together in front of your body. Then push off your landing leg andstep back to the starting position. Repeat on the other side, then repeat this sequencecontinuously.Backpedal away from the attachment for 3-5 steps, then walk slowly forward, towards theattachment. Repeat this motion continuously, being sure to transition from each direction asquickly as possible.
WORKOUT #2: PERFORMED DURING WEEKS 1 AND 3EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Medicine BallDURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise inthe set for 20 seconds before moving on to the next, and repeat each set three times.SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY1. FOOT FIRE TO HIP TURN6. LEG ASSISTED SIDE PLANKRapidly tap your feet up and down, then quickly turn your hips to one side, keeping your upperbody facing forward. Still tapping your feet, return your hips to the starting position, thenquickly turn your hips in the other direction. Repeat this motion continuously.Lie on your side, supported by your elbow, with your bottom knee bent. Hold your top legstraight and parallel with the ground and your top arm straight up. Hold the side plank for 10seconds, then begin raising and lowering your top leg continuously. Keep your body stable.Switch to lie on your other side. Repeat this motion continuously.2. REVERSE LUNGE W/ DOUBLE ARM ROW7. BAND RESISTED PUSH-UPStep back into a reverse lunge while pulling both arms in toward your body. Touch your elbowsto your sides, then return to the starting position. Repeat this motion continuously on this side.Switch to your other side and repeat this motion continuously with your other leg steppingback into reverse lunges. Keep your upper body upright and always straighten your arms all theway during each repetition. Move at a quick pace.Lower your body by bending your elbows. Once you reach 90 degrees, push up with your armsand chest and straighten your arms. Repeat this motion continuously.3. BAND TANTRUM8. OVERHEAD CORE SHUFFLERotate your upper body to the right and point your arms straight out to your side, then rotateyour upper body back 180 degrees and point your arms in the other direction. Repeat thismotion continuously without moving your lower body.Bounce from foot to foot without bending your hips or arms. Engage your core and stay on yourtoes while bouncing. Repeat this motion continuously.4. HIP THRUSTERS9. BURPIE PRESSSit back into a half squat, then press your hips forward and stand up straight. Lower your hipsback and down again, then repeat this motion continuously.Lower the ball to the ground and kick both of your legs back to land in the pushup position.Lower your body to the ground, then press up with your arms and drive your knees to stand up.Press the ball over your head quickly, then lower the ball back down to the ground. Repeat thiscontinuously. This exercise can be completed without a medicine ball if you do not have one.5. ANTI-EXTENSION PRESS10. RESISTED SCAPTIONPress both arms over your head until they're fully extended, then lower your arms down to yourright shoulder. Then press both arms back over your head and return them to your left shoulder.Repeat this motion continuously while keeping your torso stable.Raise both arms straight up overhead, keeping them at a 45-degree angle from your sides. Thenlower your arms down to your hips. Repeat this motion continuously.
WORKOUT #3: PERFORMED DURING WEEKS 1 AND 3EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Short Looped Band, Physioball, 12-24 Inch BoxDURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise inthe set for 20 seconds before moving on to the next, and repeat each set three times.SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY1. ALTERNATING ARM PUNCHES6. MOUNTAIN CLIMBERSKeeping your lower body stable, punch one arm straight out into a fully extended position, thenbring that arm back in to your side. Then punch your other arm straight out and bring it back.Alternate arms continuously, maintaining a quick pace.Move one knee up toward the elbow on the same side, then bring your leg back to the startingpoint. Move your other knee toward your other elbow, then back to the starting position. Repeatthis motion continuously.2. BAND JUMPING JACKS7. RESISTED OVERHEAD WALK-OUTMaintaining upright posture, complete a jumping jack where your arms and legs separate at thesame time, then come back together. Repeat this motion continuously and quickly. Keep thebottom of the band looped around your midfoot so it doesn't slip.Walk away from the attachment, holding your body upright until the band reaches its fulllength. Then walk backwards toward the attachment. Repeat this motion continuously,increasing your pace as you progress.3. BAND GLUTE BRIDGE8. REVERSE FLYContract your glutes and core to lift your hips off the ground until they’re straight, being sure tonot flex your hamstrings. Then lower your hips to the ground. Repeat this motion continuously.Pull your arms back toward your body into a T position — keeping them straight. Return yourarms to the starting point. Do not move your torso. Repeat this motion continuously.4. CORE ROTATIONAL SQUAT9. ROLLOUTSPivot on your outside leg to turn 45 degrees into a side facing squat, while keeping your armsstraight and in-line with the center of your chest. Then pivot back into a front facing squat witharms extended. Pivot 45 degrees in the other direction on your outside leg, keeping your armsextended. Continue this motion.Push both of your arms away from your body, rolling the ball under your forearms until yourarms are nearly straight. Then pull them back into your body, bending your elbows. Repeat thismotion continuously.5. FORWARD LUNGE W/ CHOP10. STEP-UPSStep into a forward lunge with one leg and bring your arms down to the hip opposite your frontleg. Then return to the starting point, lunge with your other leg and chop your arms to yourother hip. Repeat this motion continuously.Push up off your front foot to stand straight up, elevating your other leg in the air. Then stepdown with your elevated leg. Repeat this motion continuously. Switch sides and step on the boxwith your other foot. Repeat this motion on your other side. Step up at a quick pace and keepyour front knee stable.
WORKOUT #4: PERFORMED DURING WEEKS 1 AND 3EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Physioball, Medicine BallDURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise inthe set for 20 seconds before moving on to the next, and repeat each set three times.SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY1. CHEST FLY6. BAND DEADLIFTSMove your arms forward and bring your hands together in front of your body, keeping yourarms straight. Then pull your arms apart to return them to the "T" position. Repeat this motioncontinuously.Push up with your legs and glutes and stand straight up quickly, making sure to not bend yourarms. Lower back down to a half squat, then repeat this motion continuously.2. CLAMSHELLS7. SHOULDER ROW TO EXTERNAL ROTATIONKeep your ankles together and lift your top knee up and away from your bottom knee bycontracting your glutes. Touch your top knee to your bottom knee. Repeat this motioncontinuously. Switch sides. Repeat this motion continuously with your opposite knee. Flex yourglutes on the top side of each repetition.Pull both hands toward your chest while rotating your shoulders until your palms are facing up.Then rotate your shoulders back down until your palms are facing the ground and return yourarms to the starting position. Repeat this motion continuously.3. LONG SIDE PLANK8. STEP AND SIDE MEDICINE BALL THROWLie on your side with your weight on your elbow and forearm. Stack your feet on top of eachother and extend your top arm straight up. Align your head straight as if you were standing.Hold this position stable by engaging your core and your glutes. Switch to the other side,putting your weight on your other elbow and forearm. Hold this position stable.Step toward the wall with your inside leg and throw the ball underhand into the wall from youroutside hip. Catch the ball off the wall and repeat the motion continuously. Turn 180 degreesand repeat this motion on your other side.4. PALLOF HALF CIRCLE WALK9. TRICEPS PULLDOWNWalk forward tracing a half circle until you reach the end, then walk backward in a half circleuntil you reach the end on that side. Repeat this pattern continuously. Do not move your handsfrom the starting position. Turn around 180 degrees. Repeat the half circle pattern on this sidecontinuously. Do not move your hands from the starting position and make sure you’re standingstraight up throughout.Pull your arms down toward the ground until they’re straight. Then bend your elbows and returnyour arms to the starting position. Repeat this motion continuously.5. RESISTED LATERAL LUNGE10. SUPINE STABILITY BALL ROLLOUTStep away from the attachment with your outside leg and sit back into a lunge, keeping yourinside leg straight. Then push off your outside leg and stand back up on both legs evenly.Repeat this motion continuously. Turn 180 degrees and repeat the lunges on your other side. Donot let your outside knee go over your toes during the lunges.Roll to one side and rotate your body toward that side so that your top shoulder comes off ofthe ball, then roll back and over to the other side. Repeat this motion continuously.
WORKOUT #5: PERFORMED DURING WEEKS 1 AND 3EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Short Looped BandDURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise inthe set for 20 seconds before moving on to the next, and repeat each set three times.SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY1. SQUAT JUMPS6. LOW TO HIGH ROTATIONMove your arms forward and bring your hands together in front of your body, keeping yourarms straight. Then pull your arms apart to return them to the "T" position. Repeat this motioncontinuously.This exercise is low to high rotation with handle bands. Attach the bands low and stand upright.Side face the attachment, holding one or two handles with both hands, down at your inside hip.Rotate your arms up and across your body, away from the attachment. Keep your arms straightand point your hands away from your body, then rotate your arms back down to your inside hip.Repeat this motion continuously.2. REVERSE LUNGE W/ PALLOF PRESS7. SEAL JACKSHold the handle at mid chest height and complete alternating reverse lunges, ensuring thehandle does not move. Maintain an upright posture and do not lean to one side or allow yourknees to collapse inward. Turn 180 degrees and complete the alternating reverse lunges on thisside. Move at a smooth pace and keep your core engaged.Separate your legs into a wide stance while pulling the long looped band apart until your armsare past the sides of your body, then return to the starting position. Continue this motioncontinuously at a quick pace.3. GLUTE MEDIUS SIDE PLANK W/ STRAIGHT LEG HIP ABDUCTION8. STEP AND PULLLie on your side with your lower knee bent. Distribute your weight between your lower leg andyour lower elbow. Lift your upper leg in the air and hold it steady. Hold this position for 10seconds while contracting your core and glutes. Then lift your upper leg straight up and bring itback down without moving the rest of your body. Repeat this motion continuously and quickly.Switch sides. Lie on your other leg and elbow and repeat this motion on your other side.Step back with one leg while pulling your opposite arm in toward your body, then return yourleg and arm to the starting position. Then pull your other arm in while stepping back with yourother leg. Alternate sides continuously.4. BAND BIG V9. SPLIT STANCE HALORaise your arms straight over your head and hold your arms in a “V” position. Then lower yourarms back down to your hips. Repeat this motion continuously.Move your arms down to one hip, then back overhead and down to your other hip. Continuouslymove your arms from side to side overhead without moving your torso or lower body. Swap legpositions and repeat the motion on this side. Be sure to not move your torso or lower bodyduring the movement.5. LATERAL RESISTED FRONT PLANK10. SHOULDER FRONT RAISEThis exercise is a lateral resisted front plank. Attach a band low and place it around your waist.Side face the attachment and get into a front plank on your forearms. Hold your stability in thefront plank on your forearms and toes. Keep your feet shoulder width apart and resist leaningtoward the attachment. Turn 180 degrees and repeat the front plank on this side. As a variation,hold the plank on your hands in the push up position.Raise your arms up and away from the attachment until they're overhead, then return your armsto your sides. Repeat this motion continuously, being sure to keep your arms straight.
WORKOUT #6: PERFORMED DURING WEEKS 2 AND 4EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Medicine BallDURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise inthe set for 20 seconds before moving on to the next, and repeat each set three times.SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY1. FRONT PLANK W/LEG LIFTS6. LATERAL LUNGE TO SL BALANCEKeeping your body stationary, maximally engage your glutes and core and keep your back andhips level. Lift one leg straight off the ground. Lower that leg back down, then lift your other leg.Repeat continuously, alternating legs.Switch to the other side. Hold the handle with your other hand and step with your other foot.Repeat this motion continuously.2. SQUAT TO OVERHEAD PRESS7. RESISTED OVERHEAD WALK OUTSit back into a squat position with both hands still at your shoulders. Move quickly straight upinto an upright standing position while extending your arms straight overhead. Return yourarms to shoulder height while sitting back into a squat. Repeat this motion continuously.Walk away from the attachment, holding your body upright until the band reaches its fulllength. Then walk backwards toward the attachment. Repeat this motion continuously,increasing your pace as you progress.3. RESISTED BIRD DOG8. SHOULDER ROW TO EXTERNAL ROTATIONKick your leg straight back while punching your opposite arm straight out in front of your body.Hold the contraction for 1-2 seconds then return to the starting position. Repeat this motioncontinuously. Switch the band to your other foot and hold it with the opposite hand. Repeat themotion at a quick pace.Pull both hands toward your chest while rotating your shoulders until your palms are facing up.Then rotate your shoulders back down until your palms are facing the ground and return yourarms to the starting position. Repeat this motion continuously.4. PALLOF CORE SHUFFLE W/ ARM ACTION9. OVERHEAD MEDICINE BALL WALL THROWTap your feet up and down quickly and continuously while pressing your arms away from yourchest then pulling them back in. Repeat this motion continuously. You can also alternatebetween this motion and pressing your arms over your head. Turn 180 degrees and repeat thesame motion on your other side.Throw the ball into the wall, then catch it with both hands — still overhead. Repeat this motioncontinuously.5. FRONT STEP TO SINGLE ARM ROW W/ BALANCE10. RESISTED SPRINTSStep forward and tap your leg to the ground, then push back with that leg and pull youropposite arm toward your body. Balance for 2 seconds with your arm in and your opposite legin the air, then lower your leg and repeat the movement.Sprint away from the attachment, then walk backwards toward the attachment with control.Repeat this motion continuously.
WORKOUT #7: PERFORMED DURING WEEKS 2 AND 4EQUIPMENT REQUIRED: TB12 Handle Resistance Bands, Long Looped Band, Medicine BallDURATION: This is a circuit of 10 exercises, broken up into two sets of five. Perform each exercise inthe set for 20 seconds before moving on to the next, and repeat each set three times.SET #1: REPEAT 3 TIMES BEFORE MOVING TO SET 2SET #2: REPEAT 3 TIMES, THEN BEGIN PLIABILITY1. FOOT FIRE TO JUMPS6. LEG ASSISTED SIDE PLANK W/ PRESSRapidly tap your feet up and down for two seconds, then jump straight up. Repeat this motioncontinuously.Press your top arm straight out from the attachment, then return your arm to your side. Do notmove your top leg. Repeat this motion continuously. Switch to your other elbow and hold thehandle with your other hand. Repeat the motion on this side. Do not move your body forward orbackward during the exercise.2. REVERSE LUNGE W/ LATT ROW7. BALL PUSH-UPPerform a reverse lunge while pulling the arm on the same side as your back leg down to yourhip, keeping your arm straight. Return to the start position then repeat this motion on yourother side. Alternate sides continuously.Bend your elbows beside your body to lower your chest down to the ball. Then straighten yourarms to push your body back up. Repeat this motion continuously.3. ANTI-ROTATION GET UP8. RESISTED SIDE SHUFFLEStep up with your right leg and then stand up straight. Then lower back down to your
HIIT Plan to provide you with convenient full-body workouts with minimal equipment required. All you need is 30 minutes, a TB12 Vibrating Pliability Roller or Sphere, TB12 Resistance Bands, and your own body weight. Whether you’re looking to get in shape, stay it, or complement your curre
May 02, 2018 · D. Program Evaluation ͟The organization has provided a description of the framework for how each program will be evaluated. The framework should include all the elements below: ͟The evaluation methods are cost-effective for the organization ͟Quantitative and qualitative data is being collected (at Basics tier, data collection must have begun)
Silat is a combative art of self-defense and survival rooted from Matay archipelago. It was traced at thé early of Langkasuka Kingdom (2nd century CE) till thé reign of Melaka (Malaysia) Sultanate era (13th century). Silat has now evolved to become part of social culture and tradition with thé appearance of a fine physical and spiritual .
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On an exceptional basis, Member States may request UNESCO to provide thé candidates with access to thé platform so they can complète thé form by themselves. Thèse requests must be addressed to esd rize unesco. or by 15 A ril 2021 UNESCO will provide thé nomineewith accessto thé platform via their émail address.
Dr. Sunita Bharatwal** Dr. Pawan Garga*** Abstract Customer satisfaction is derived from thè functionalities and values, a product or Service can provide. The current study aims to segregate thè dimensions of ordine Service quality and gather insights on its impact on web shopping. The trends of purchases have
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occurred following HIIT (7.0 1.2 ng/dL to 7.5 1.1 ng/dL pre- to post-HIIT (P 0.050, Cohen's d 0.40)). Six weeks' HIIT improves PPO in masters athletes and increases free testosterone. Taken together, these data indicate there is a place for carefully timed HIIT epochs in regimes of masters athletes. Introduction
First aiders must complete a training course approved by the Health and Safety Executive (HSE). 20 At school, the main duties of a first aider are to: give immediate help to casualties with common injuries or illnesses and those arising from specific hazards at school; when necessary, ensure that an ambulance or other professional medical help is called. PERSON? WHAT IS AN APPOINTED . 21 An .
