Equipment required: Dumbbells & Mat. WOP12

Warm up – Activation:
Head to Toe activation.
B1. 10 x Head Rolls, Shoulder Rolls, Corkscrew, Wrist activation
B2. 10 x Hip Rotation, Gentle jumping on ball of feet.
A. Walk briskly/Jog around block or oval
Complete 2 sets

Part 1 – Strength
Perform these exercises continuously for 2-3 sets allowing a 60s rest between
sets
Equipment: Dumbbells
15 x Goblet Squat
10 x Alternating Forward Lunges
10 x Bulgarian Split Squat

Part 2 – Strength
Perform these exercises continuously for 2-3 sets allowing a 60s rest between
sets
Equipment: Dumbbells
10 x Upright Row
10 x Bent Over Fly
10 x Deadlift

Part 3 – Cardiorespiratory & Agility
Perform these exercises continuously as prescribed for 2 sets allowing a 60s rest
between sets
20 x Mountain Climbers
20 Star Jumps
15 Body weight Squats

Part 4 – Strength, Balance & Agility
Perform these exercises continuously for 2-3 sets allowing a 60s rest between sets
10 x Rotating Biceps Curl – Choose & Balance position
10 x Hammer Curls – Choose & Balance position
10 x Triceps Kickbacks

Cool Down & Recovery
Hold each stretch for up to 30s for 2 sets
1. Side Bend, Chest Stretch, Quad Stretch, Wole Body Stretch.