Tara’s Program B
Program B
| Exercise | Rest | Intensity | Reps | Tempo | Sets | |
| 1a | Hip Hikes [cvg-video videoId=’50’ width=’640′ height=’360′ /] |
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 [cvg-video videoId=’22’ width=’640′ height=’360′ /] |
V | Bodyweight | 3/dir | 2 1 2 | 2-4 |
| 1d | Wide Stance Squats, Hands Behind Neck [cvg-video videoId=’38’ width=’640′ height=’360′ /] |
30s^ | Bodyweight | 12-15 | 2 1 2 | 2-4 |
| 2 | Kneeling On Swiss Ball [cvg-video videoId=’14’ width=’640′ height=’360′ /] |
N/A | Bodyweight | 1 | 0 180 0 | 1 |
| 3 | Lower Ab #1 [cvg-video videoId=’95’ width=’640′ height=’360′ /] |
N/A | 80mmHg + 30 | 8-12 | 15s/15s | 1 |
| 4 | Cross Crawl [cvg-video videoId=’66’ width=’640′ height=’360′ /] |
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