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5 Exercises For A...
beautiful
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atter TUMMY
toned HIPS & THIGHS
& SCULPTED ARMS
BODY beautiful
Invest In Yourself. Build A Healthier Future
Twenty years from now you will be more disappointed by the things that you didnt do
than by the ones you did do.
Mark Twain
Are you tired of hiding under baggy clothes? Sick of yoyo diets that don!t "ork? Fed u#
"ith your general lack of #rogress "hen it co$es to e%ercise and dieting?
&ould you like to build a strong' se%y' beautiful body that still looks fe$inine and achieve
the follo"ing?
(ose "eight so you can fit into your favourite clothes
Flatten and tone your tu$$y
)one and sha#e your hi#s' bu$ and thighs
Build scul#ted but fe$inine ar$s that don!t "obble
I$#rove your fitness
Increase your energy levels and i$#rove your $ood
)his 30-Day Exercise Plan "ill hel# you get started to"ards achieving your goals and
transfor$ing your body.
It "on!t get you instant results or turn you into a cover $odel overnight.
It "ill hel# you i$#rove your $ove$ent #atterns' tone your body and get your dee# core
"orking *the $uscles that look after your lo"er back and $ake your tu$$y look flatter'
including your #elvic floor+.
If you follo" the instructions and stick to the #lan' e%actly as sho"n for the ne%t ,-
Days' it "ill also hel# you to lose "eight' i$#rove your fitness' energy levels and $ood
and start to tone and sha#e your thighs' hi#s' ar$s and tu$$y.
It!s very i$#ortant to re$e$ber that e%ercise is .ust one #iece of the health and fitness
#u//le though.
If you!re really ready to get serious results that last longter$' you need to invest e%#ert
coaching that #rovides the $otivation' accountability and structure you need to really
build the beautiful body of your drea$s.
&hen you!re ready or if you "ant to ski# straight to the serious results call us no" on
-012, 340536 or click this link """.#hysicul.co$7freeconsultation to re8uest a
co$#li$entary "eight loss 9 fitness consultation.
You!re never under any obligation to buy anything but let!s at least talk about ho" "e can
get you $oving to"ards the ne" you.
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BODY beautiful
Your ,-Day =%ercise ;lan
Insanity: doing the same thing over and over again and expecting different results.
Albert Einstein
)he ,-Day >hallenge includes a si$#le' #rogressive 2"eek e%ercise #lan that you can
#erfor$ any"here.
You don!t need access to a gy$ or any e%#ensive e8ui#$ent *although if you have these
things' then that!s great and you can u# the challenge a little+.
For the ti$e being' all you need is yourself' a little floor s#ace and a lo" chair or stool.
)he only #iece of e8ui#$ent I do reco$$end buying at this stage is a foa$ roller' "hich
"ill allo" you to reduce tightness in your $a.or $uscle grou#s and give yourself a 8uick
s#orts $assage *see the se#arate =Book' A Quick Guide To Foam Rolling+.
Foa$ rolling is really i$#ortant if you "ant to i$#rove the "ay your body $oves and
feels. In the gy$' all of $y clients foa$ roll at the beginning of every session.
>lick this link *not an affiliate link+ to buy the foa$ roller I reco$$end. I like these ones
because they!re ine%#ensive' fir$ and last a long ti$e.
After a fe" sessions' you!ll realise that your ?05.43 "as very "ell invested@
FOOD is the $ost i$#ortant factor "hen it co$es to losing "eight and burning fat and
this is "here at least 6-A of your results "ill co$e fro$.
But' e%ercise is definitely i$#ortant too. It!s like the icing on the cake@
It can hel# i$#rove your health' reduce your stress levels' lo"er your blood #ressure'
increase your levels of Bgood cholesterolC' i$#rove your energy levels and slee#' co$bat
de#ression' get you fit and tone and sha#e your body.
In fact' regular e%ercise has been sho"n to reduce the chance of having a heart attack by
u# to ,-A@@
Des#ite this' only about 1, out of every 0- adults do any regular e%ercise.
If you fall into that category' then it!s ti$e to $ake so$e changes.
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Safety First
Al"ays check "ith your doctor or $edical #rofessional before starting any ne" e%ercise
#rogra$$e or $aking any significant changes to your diet' es#ecially if you have' or have
a fa$ily history ofD high blood #ressure' coronary heart disease' stroke' high cholesterol.
ALWA! in"orm your doc#or or medical $ro"essional %e"ore s#ar#ing any ne&
exercise $rogramme or making c'anges #o your regular exercise rou#ine and ge#
clearance( !'o& #'em #'e &orkou# $lan i" necessary(
S)O; the e%ercise or "orkout if you feel #ain in your chest *or any"here+'
di//iness or can!t breathe
Stay in control and don!t #ush yourself too hard. Ese #erfect techni8ue for each
e%ercise as sho"n
)ake as $uch rest as needed bet"een e%ercises at first and gradually reduce rest
#eriods until you #erfor$ each e%ercise back to back "ith no little to no rest in
bet"een
Al"ays rest ,-4- seconds bet"een circuits' or as $uch as you need to recover
;rogress gradually and only increase the challenge "hen you feel ready
A(&AYS "ar$u# before #erfor$ing a "orkout
Above all' #lease use your co$$on sense and understand that there are risks to
e%ercise if you don!t follo" the instructions or are not in a fit state to e%ercise.
Fo" turn the #age to see the )ircui# Training Exercises that are going to hel# you
start transfor$ing your body.
If you have any 8uestions or #roble$s' #lease get in touch by calling -012, 340536 or
e$ailing infoG#hysicul.co$.
=n.oy@
Olly Her$on)aylor' >H=H 1' H(> 1' FIS 0' SFJ 0
Head >oach' ;hysicul< ;ersonal )raining
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BODY beautiful
0. S#litS8uat

Start #osition =nd #osition

Start #osition =nd #osition
>oaching )i#s
Stand "ith feet hi# "idth a#art' toes #ointing for"ards
Jood #osture to u##er body' chin and chest tucked' shoulders back' long s#ine
*#ull cro"n of head and tailbone a#art slightly+
)ighten your abs as if so$eone "as going to #unch you in the tu$$y
Jently lo"er the back knee to the floor *.ust touch the floor+
In the botto$ #osition' you should have 4- degrees in both knees "ith the front
shin vertical *don!t let it go for"ards of your toes+.
Hee# the centre of your front kneeca# in line "ith your $iddle toes
Ke#eat for desired re#s on one side then s"a# sides and re#eat e%ercise
Tem$oD 101 *1 sec do"n 7 0 sec #ause 7 1 sec back u#+
Re$sD 601
!e#sD 12 *1 circuits "eek 0' , in "eek 1 and 2 in "eeks , 9 2+
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2. Plank

(evel 0D Off Hnees (evel 1D Off )oes
>oaching )i#s
(ying face do"n' #lace your elbo"s directly under your shoulders' thu$bs under
your nose
Jood #osture to u##er body' chin and chest tucked' shoulders back' long s#ine
*#ull cro"n of head and tailbone a#art slightly+
;lace your feet together' inste#s touching and #ull toes to shins
S8uee/e your bu$ hard' as if gri##ing a ?3- note and hold throughout
(evel 0 L lift hi#s fro$ floor until you have a straight line fro$ knees to
shoulders
(evel 1 L lift hi#s and knees fro$ floor until you have a straight line fro$ heels
to to# of head
)ighten your abs as if ready for a #unch in the tu$$y and BcrunchC your ribcage
and #elvis together hard &I)HOE) rounding your back
Hold for desired ti$e' rest and then re#eat as sho"n
Don!t let your hi#s co$e u# too high or stick your bu$ in the air
Don!t let your lo"er back colla#se through to the ground
H==; BODY IF A ;=KF=>)(Y S)KAIJH) (IF=
Tem$oD 033 *03 sec hold at to# 7 3 sec rest+. ;rogress toD 1- sec u# 7 3 sec rest'
then ,- sec u# 7 0- sec rest' 23 sec u# 7 0- sec rest' 5- sec u# 7 03 sec rest
Re$sD 1,
!e#sD 12 *1 circuits "eek 0' , in "eek 1 and 2 in "eeks , 9 2+
*o#e+ Start off "ith the Le,el - version fro$ your knees. As soon as you can hold the
#lank #osition for ,- seconds % , sets' "ith a 0- second rest bet"een each hold' then
#rogress to Le,el . ;lank fro$ your toes.
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3. Box Squat

Start ;osition =nd ;osition

Start ;osition =nd ;osition
>oaching )i#s
Stand "ith feet shoulder "idth a#art' toes for"ards *or turned out"ards slightly
u# to ,- degrees if $ore co$fortable+
Jood #osture to u##er body' chin and chest tucked' shoulders back' long s#ine
*#ull cro"n of head and tailbone a#art slightly+
)ighten your abs as if so$eone "as going to #unch you in the tu$$y
;ush your hi#s back' leading "ith your u##er ha$strings and bend your knees to
sit back on the bo%. Hee# your torso as u#right as #ossible. )hink of sitting on
the toilet@
Your shins should stay as vertical as #ossible. Don!t allo" your knees to go
for"ards of your toes and kee# your heels do"n on the floor@
Hee# the centre of your kneeca#s in line "ith your $iddle toes and don/# le#
your kneeca$s colla$se in&ards
;ush back to the start #osition and Ke#eat for desired re#s
Tem$oD ,-1 *, sec do"n 7 - sec #ause 7 1 sec back u#+. Iove slo"ly
Re$sD 601
!e#sD 12 *1 circuits "eek 0' , in "eek 1 and 2 in "eeks , 9 2+
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4. Side Plank

(evel 0 *off knees+ Start (evel 0 *off knees+ E#

(evel 1 *feet staggered+ E# (evel , *full side #lank+ E#
>oaching )i#s
(ying on your side' #lace elbo" directly under shoulder and tuck in to ribs. ;ush
your shoulder do"n and back into socket
Jood #osture to u##er body' chin and chest tucked' shoulders back' long s#ine
*#ull cro"n of head and tailbone a#art slightly+
Le,el - L kee# knees bent and #ush your hi#s u# to for$ straight line fro$ to#
knee to to# shoulder. Stay side on *don!t lean for"ards+
Le,el . L legs straight' to# foot in front of back and #ush your hi#s u# to for$
straight line fro$ to# ankle to to# shoulder
Le,el 3 L legs straight' feet together and #ush your hi#s u# to for$ straight line
fro$ to# ankle to to# shoulder
;ull your shoulder do"n a"ay fro$ your ear and kee# it strong
S8uee/e your bu$ *hold ?3- note in bet"een your cheeks+
Don!t let hi#s cree# to high or sag too lo". Hee# shoulders level
Hold u# #osition for desired ti$e' lo"er to rest then re#eat
S"a# sides and re#eat e%ercise
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Tem$oD 033 *03 sec hold at to# 7 3 sec rest+. ;rogress toD 1- sec u# 7 3 sec rest'
then ,- sec u# 7 0- sec rest' 23 sec u# 7 0- sec rest' 5- sec u# 7 03 sec rest
Re$sD 1, holds each side
!e#sD 12 *1 circuits "eek 0' , in "eek 1 and 2 in "eeks , 9 2+
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5. Prone Cobra

Start ;osition E# ;osition
>oaching )i#s
(ying face do"n in a rela%ed #osition' head to one side' take a dee# belly breath
Hee#ing your lo"er body rela%ed' gently dra" in your belly button and lift your
head' shoulders and chest off the ground' kee#ing your #elvis and tu$$y on the
ground and bu$ rela%ed *not s8uee/ed+
Ai$ to reverse the curve in your u##er back *area in bet"een shoulder blades+
Tuck your c'in #o your c'es#' e%ternally rotate your #al$s *back of hands
facing each other' thu$bs #ointing u#"ards+ and s8uee/e your shoulder blades
together and tuck the$ do"n to"ards your back #ockets
Breathe and hold u# #osition for ti$e indicated then i$$ediately return to the
start #osition for rest #eriod and re#eat as sho"n
*o#es+ kee$ your c'in #ucked in #o your c'es# #'roug'ou# 0make a dou%le c'in1(
D2*/T le# your c'in s#ick ou# or #'rus# your 'ead "or&ards(
Tem$oD 033 *03 sec hold at to# 7 3 sec rest+. ;rogress toD 1- sec u# 7 3 sec rest'
then ,- sec u# 7 0- sec rest' 23 sec u# 7 0- sec rest' 5- sec u# 7 03 sec rest
Re$sD 1, holds
!e#sD 12 *1 circuits "eek 0' , in "eek 1 and 2 in "eeks , 9 2+
)his e%ercise can really hel# you i$#rove your #osture' by realigning your head and neck
and o#ening u# your chest and shoulders. It can be a great "ay to relieve tension and
stress around and in bet"een your shoulder blades' "hich is linked to regular headaches.
If have larger breasts' then this e%ercise is a $ust' as it "ill "ork the $uscles in your
u##er back that hel# kee# your #osture strong and in good align$ent.
If you have s$aller breasts' then i$#roving your #osture "ith this e%ercise can really
hel# to $ake the $ost of your figure' "ithout any aug$entation.
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BODY beautiful
=%ercise Juidelines
3o& To Per"orm T'e )ircui# Training Workou#
>arefully read the coaching ti#s and safety #oints for each of the 4 )ircui# Training
Exercises as sho"n above.
;ractice each e%ercise to $ake sure you!ve got the techni8ue correct and that you don!t
have any #roble$s "ith a #articular e%ercise before #erfor$ing your first "orkout.
&hen you!re ready to #erfor$ your )ircui# Training Workou# on your 5odera#e
6n#ensi#y Days *see the 30-Day Workou# Plan at the end of this guide+ #lease do the
follo"ingD
1. Foa$ Kolling
;erfor$ the Foa$ Kolling #ositions as sho"n in the se#arate =Book' A Quick
Guide To Foam Rolling *you should have do"nloaded this at the sa$e ti$e as
this =Book+. !$end a%ou# - minu#e on eac' muscle grou$ 7 side o" #'e
%ody. Start off gently as foa$ rolling can be #ainful and don!t hurt your self.
Instead' think of gently releasing your $uscles. 0To#al #ime 8 4 9 : minu#es1
2. )he &ar$E#
;erfor$ 0 set of the 3 e%ercises sho"n in the )ircui# Training Exercises
section *#. 10 M 15+ at a lo" intensity' to #re#are your body for $ove$ent.
Ideally' you!d do 35 slo" re#etitions of each e%ercise' gradually increasing the
range of $ove$ent *ho" far you travel+ "ith each re#etition' to "ar$ u# your
.oints and $uscles. 0To#al #ime 8 . minu#es1
3. )he &orkout
;erfor$ e%ercises 03 in the )ircui# Training Exercises section *#. 10 M 15+
%ack #o %ack &i#' as li##le res# as $ossi%le in %e#&een exercises. )hat!s one
circuit. Fo" rest ,- M 4- seconds and re#eat the circuit 13 ti$es' resting ,- M 4-
seconds bet"een each circuit. )ry and add an e%tra circuit each "eek as you get
fitter and stronger and decrease your rest #eriod bet"een each circuit. 0To#al
#ime 8 ; 9 4 minu#es $er circui#1
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;rogra$$e Nariables
)e$#o
)his is the s#eed at "hich you #erfor$ each #art of the e%ercise. You!ll find it "ritten as
1 or , nu$bers under the coaching ti#s for each e%ercise' "ritten in the follo"ing for$atD
.---.
-4-4
;lease note this is .ust an e%a$#le. )he te$#o is different for each e%ercise so al"ays
check.
)he nu$bers indicate ho" fast or slo" to #erfor$ the , stages of each e%ercise.
. *1 seconds on the "ay do"n+
- *#ause at botto$ for 0 second+
. *1 seconds on the "ay back u#+
-4 *hold u# #osition for 03 seconds+
4 *rest for 3 seconds+
)e$#o is very i$#ortant because it "ill change the effect each e%ercise has on your body
and the results you get.
Ke#etitions *Ke#s+
Ke#etitions refers to the nu$ber of individual ti$es you #erfor$ an e%ercise and is
"ritten as a range of nu$bers under the coaching ti#s section' in the follo"ing for$atD
<--.
)his nu$ber range si$#ly $eans you should do bet"een 601 individual re#etitions of
the e%ercise *a $ini$u$ of 6 but no $ore than 01 re#s+. ;lease note that it varies for
each e%ercise.
0 Bgrou# of re#etitionsC e8uals a !e# *if you did 0- lunges for e%a$#le and then
sto##ed' that counts as - se# o" lunges+.
)he nu$ber of re#etitions is very i$#ortant because they!ll also change the effect each
e%ercise has on your body and the results you!ll get.
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Sets
Sets refers to the nu$ber of Bgrou#s of re#etitionsC you should #erfor$ for each
e%ercise *as discussed above+.
As you!re #erfor$ing these e%ercises as )ircui# style "orkouts' the nu$ber of sets "ill
be the sa$e as the nu$ber of total circuits you #erfor$ for the "orkout.
=.g. 12 sets L 12 circuits *see >ircuits section belo"+.
>ircuits
A circuit is one run through of all of the e%ercises' #erfor$ed back to back *e%ercises 0
3 #erfor$ed back to back L 0 circuit+.
For e%a$#leD
0 set of (unges *6 M 01 re#s on each leg L 0 >ircuit+
0 set of ;lank
0 set of Bo% S8uats
0 set of Side ;lank
0 set of ;rone >obra
8 - circui#(
You!ll be #erfor$ing 12 circuits total in each "orkout. Start off "ith .ust 01 circuits for
the first "orkout and then build u# to 2 circuits in "eeks , and 2.
Final Fote
)his is a very si$#le but highly effective e%ercise #rogra$$e. ;lease don!t be deceived by
ho" easy so$e of the e%ercises look. If you take the ti$e to do the$ #ro#erly and
follo" the coaching ti#s e%actly as #resented' then you!ll get great results.
Above all' #lease use your co$$on sense. If so$ething hurts *not .ust your $uscles
burning a little but really hurts+ then S)O; the e%ercise. )he sa$e goes for any shooting
#ains in your back' head' neck or legs. )ell your doctor or contact a >orrective =%ercise
s#ecialist.
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Dont ever flatten or round out your lower back but keep a slight, natural arch in your spine
: ;hysicul<' 1-02. 30
Ad,anced Training Ti$s
3o& #o $ro#ec# your lo&er %ack
It!s very i$#ortant to #rotect your s#ine "hilst e%ercising and the follo"ing section "ill sho" you
e%actly ho" to set yourself u# so that you don!t in.ure your lo"er back.
Having "orked "ith a lot of disc in.ury #atients in $y rehabilitation "ork' I can assure you that
you DO FO) "ant to ski# this section and risk in.uring your s#ine. Back #ain can ruin your life@
)his strategy doesn!t .ust a##ly to e%ercise though and "ill hel# you #rotect your s#ine in any
lifting or #hysically de$anding situation.
*o#e+ i" you 'a,e %ack $ain or a 'is#ory o" %ack $ain= #'en ge# a >uali"ied )orrec#i,e
Exercise !$ecialis# #o #eac' you correc# #ec'ni>ue "or all exercises and don/# rely on #'is
manual alone(
)he follo"ing guidelines "ill hel# you s"itch your core on and stabilise your lo"er back. Do this
before each and every e%ercise or before lifting anythingD
0. )ake a dee# belly breath *inflating your belly like a balloon+. If you can!t do this' lie flat on
your back' rela% and #lace one #al$ on your belly button. &hen your breathe in' lift your
hand as high as you can buy inflating your belly like a balloon *don!t cheat by #ushing your
belly out "ith your $uscles+
1. Once you can do it lying do"n' #ractice the sa$e techni8ue standing. Do not $ove on
until you can do this easily.
?e"ore eac' exercise do #'e "ollo&ing #o engage your core+
0. Hee# your knees soft *slightly bent+ and stand' sit or lie "ith good #osture M don!t slouch
or round out your lo"er back
1. )ake a dee# belly breath then forcefully e%hale' tightening your abs and letting the botto$
of your ribcage tuck in. Hold this #osition then
,. )ighten u# your abs as if ready for a #unch in the tu$$y. ;oke yourself in the tu$$y all
round to $ake sure it!s tight@
2. Fo" lengthen your s#ine by #ulling the cro"n of your head and your tailbone a#art
slightly *"ithout flattening or rounding your back out+
3. Hee# your chin tucked in *i$agine $aking a double chin+
5. ;ull your shoulders do"n a"ay fro$ your ears and into the back of their sockets so your
shoulder blades flatten out
O. Breathe nor$ally "hilst holding all of the above and kee# activated throughout each
e%ercise.
T'is is easier #'an i# sounds and don/# ge# o,er&'elmed %y #rying #o o,er-#'ink eac' s#e$(
@us# $rac#ice i# o"#en and i#/ll %ecome au#oma#ic(
6" in dou%#= #'e mos# im$or#an# $oin#s #o remem%er are+
0. )ighten your abs as if ready for a #unch in the tu$$y
1. Don!t let your lo"er back flatten or round out. Hee# a slight natural arch in your s#ine
BODY beautiful
Your ,-Day =%ercise ;lan
Here!s your 2"eek' #rogressive e%ercise #lan.
You!ll find all of the individual e%ercises in the #revious sections' along "ith full
coaching ti#s and guidelines on re#etitions and sets.
It couldn!t be easier to follo" and these guidelines "ill hel# you follo" the 30-Day
Exercise Plan correctly and get great resultsD
1. Start on Week - and #erfor$ the "orkout 7 e%ercise sho"n in the bo% for each
different day *Ionday' )uesday' &ednesday etc.+
2. ;rogress to Week . and do the sa$e
3. ;rogress to Week 3 and do the sa$e
4. ;rogress to Week ; and do the sa$e
You!ll notice that the different "orkouts on the 30-Day Exercise Plan are colour coded
to re#resent the different levels of intensity *ho" hard you have to "ork+.
GREE* 8 L2W-6*TE*!6T DA 0EA! or A7-01
Walk a# a modera#e $ace "or 30-A0 minu#es
2RA*GE 8 52DERATE 6*TE*!6T DA 05ED6B5 or C7-01
5odera#e 6n#ensi#y Day 8 "oam rolling "or 4--0 minu#es "ollo&ed %y )ircui#
Training Workou# 0.-; circui#s1
RED 8 36G3 6*TE*!6T DA 03ARD or <-:7-011
3ig' 6n#ensi#y Day 8 Walk 7 Run 6n#er,al Training "or .0-30 minu#es
Foam Rolling "or 4 minu#es
Warm-u$ %y &alking "or 4 minu#es
@og 7 run "or - minu#e 0C-<7-0 e""or#1
Walk "or . minu#es ac#i,e res#
Re$ea# x 4
6ncrease #'e running in#er,al #o :0 seconds &i#' . min ac#i,e res# and #'en . mins
running 7 . min ac#i,e res# &'en ready(
W'en #'is is easy= s$rin# ins#ead o" running "or #'e in#er,al and Dog "or #'e ac#i,e
res# $eriod( ?uild u$ graduallyE
Fo" turn the #age to find a doneforyou' 30-Day Exercise Plan. Si$#ly start at day 0
and follo" along for ,- days to start transfor$ing your body and getting results.
: ;hysicul<' 1-02. 31
30-DAY EXERCISE PLAN
Olly Hermon-Taylor, 2013. GREEN = LOW INTENSITY DAY ORANGE = MODERATE INTENSITY DAY RED = HIGH INTENSITY DAY
WEEK 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Foam Rolling,
5-10 mins
Circuit Training
Workout 30 mins
(1-2 circuits)
Foam Rolling,
5-10 mins
Circuit Training
Workout 30 mins
(1-2 circuits)
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Foam Rolling,
5-10 mins
Circuit Training
Workout 30 mins
(2 circuits)
Foam Rolling,
5-10 mins
Circuit Training
Workout 30 mins
(2 circuits)
Foam Rolling,
5-10 mins
Circuit Training
Workout 30 mins
(3 circuits)
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Foam Rolling,
5-10 mins
Circuit Training
Workout 30 mins
(3 circuits)
Foam Rolling,
5-10 mins
Circuit Training
Workout 30 mins
(3 circuits)
Foam Rolling,
5-10 mins
Circuit Training
Workout 30 mins
(4 circuits)
Walk 30-60 mins
Foam Rolling,
5-10 mins
Walk 30-60 mins
Foam Rolling,
5-10 mins
Foam Rolling,
5-10 mins
Circuit Training
Workout 30 mins
(4 circuits)
Foam Rolling,
5-10 mins
Walk / Run 20-30
mins
Foam Rolling,
5-10 mins
Walk / Run 20-30
mins
Foam Rolling,
5-10 mins
Circuit Training
Workout 30 mins
(4 circuits)
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