TNT Fitness and Sports Performance
General FitnessLimited on equipment? Can't make it to the gym? This program is for you!
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
At Home In Place Warm-Up
Chin Tucks x5/5 Head Tilts x5/5 Over the Shoulder Looks x5/5 Egyptians x5/5 Figure 8's x5/5 Trunk Twists x5/5 Hip Circles x5/5 Knee Circles x5/5 Toe Touch x5/5
Conditioning
B
At Home Travel Warm-Up
A) Travel Toe Touch x5 Yards B) Quad Stretch x5 Yards C) Straight Leg Kick x5 Yards D) Leg Cradle x5 Yards E) Pogo Hops x5 Yards F1) A March Fwd x10 Yards F2) Sideways x10 Yards G) A Skip x10 Yards H) Skip w/ Arms across body x10 Yards I) Side Shuffle x10 Yards J) Karioka x10 Yards K1) Jog 50% x10 Yards K2) Jog 75% x 10 Yards L) Back Pedal x 10 Yards
Conditioning
C
At Home Day 1 (WK 1&2)
1a. Back Elevated Bridge x5 1b. Scap Push Up x5 6 Sets 2a. Shoulder Taps x5/5 2b. Step Up x5/5 2c. Plank x20s 5 sets
D1
Glute Bridge
6 x 5
D2
Scap Push-Up
6 x 5
E1
High Plank Shoulder Tap
5 x 5
E2
Step-Ups
5 x 5
E3
Plank
5 x 0:20
Conditioning
A
At Home In Place Warm-Up
Chin Tucks x5/5 Head Tilts x5/5 Over the Shoulder Looks x5/5 Egyptians x5/5 Figure 8's x5/5 Trunk Twists x5/5 Hip Circles x5/5 Knee Circles x5/5 Toe Touch x5/5
Conditioning
B
At Home Travel Warm-Up
A) Travel Toe Touch x5 Yards B) Quad Stretch x5 Yards C) Straight Leg Kick x5 Yards D) Leg Cradle x5 Yards E) Pogo Hops x5 Yards F1) A March Fwd x10 Yards F2) Sideways x10 Yards G) A Skip x10 Yards H) Skip w/ Arms across body x10 Yards I) Side Shuffle x10 Yards J) Karioka x10 Yards K1) Jog 50% x10 Yards K2) Jog 75% x 10 Yards L) Back Pedal x 10 Yards
Conditioning
C
At Home Day 2 (WK 1&2)
1a. Bodyweight Squat x5 1b. Elevated Push Ups x5 6 Sets 2a. Door Row x10s 2b. Single Leg Bridge x5/5 2c. Dead Bug x5/5 5 sets
D1
Air Squat
5 x 5
D2
Feet Elevated Push-Up
5 x 5
E1
Bodyweight Row
5 x 0:10
E2
Single Leg Glute Bridge
5 x 5
E3
Dead Bug
5 x 5
Conditioning
A
At Home In Place Warm-Up
Chin Tucks x5/5 Head Tilts x5/5 Over the Shoulder Looks x5/5 Egyptians x5/5 Figure 8's x5/5 Trunk Twists x5/5 Hip Circles x5/5 Knee Circles x5/5 Toe Touch x5/5
Conditioning
B
At Home Travel Warm-Up
A) Travel Toe Touch x5 Yards B) Quad Stretch x5 Yards C) Straight Leg Kick x5 Yards D) Leg Cradle x5 Yards E) Pogo Hops x5 Yards F1) A March Fwd x10 Yards F2) Sideways x10 Yards G) A Skip x10 Yards H) Skip w/ Arms across body x10 Yards I) Side Shuffle x10 Yards J) Karioka x10 Yards K1) Jog 50% x10 Yards K2) Jog 75% x 10 Yards L) Back Pedal x 10 Yards
Conditioning
C
At Home Day 1 (WK 1&2)
1a. Back Elevated Bridge x5 1b. Scap Push Up x5 6 Sets 2a. Shoulder Taps x5/5 2b. Step Up x5/5 2c. Plank x20s 5 sets
D1
Glute Bridge
6 x 5
D2
Scap Push-Up
6 x 5
E1
High Plank Shoulder Tap
5 x 5
E2
Step-Ups
5 x 5
E3
Plank
5 x 0:20
