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TS8 ∞ Day 10 (HappyWorks)

Warm-up

1. Dance/Free Movement x 3-5 mins

Workout

2a. Jumping Jacks x 30 reps (3 sets)

2b. Free Movement x 1 min (3 sets) 

Finish all three sets before moving on to the next exercise.

3a. Front Hop x 12 reps (3 sets)

3b. Side Jacks x 1 min (3 sets)

Finish all three sets before moving on to the next exercise.

4a. Squat Jumps x 8 reps (3 sets)

4b. Running on the Spot x 1 min (3 sets)

Finish all three sets before moving on to the next exercise.

5a. Shoulder Taps x 20 reps (3 sets)

5b. Free Movement x 1 min (3 sets)

Finish all three sets before moving on to the next exercise.

6a. Inchworms x1 0 reps (3 sets)

6b. Free Movement x 1 min (3 sets)

Finish all three sets before moving on to the next exercise.

7a. Plank Jacks x 16 reps (3 sets)

7b. Side Jacks x 1 min (3 sets)

Finish all three sets before moving on to the next exercise.

8a. Burpees x 5 reps (3 sets)

8b. Running on the Spot x 1 min (3 sets)

Finish all three sets before moving on to the next exercise.

All b. exercises are performed as cardio acceleration, i.e., active rest between sets.

How does cardio acceleration work?

Well, instead of resting by standing still, sitting or waiting to get back to exercising, we keep moving, and this encourages both fat burning and shorter recovery times! 

E.g., When you finish 7a. Which is Plank Jacks you immediately begin 7b. Side Jacks. Then after a minute or so of cardio acceleration, you get right back into doing your Plank Jacks. 1 minute is ideal, but you can tailor it to fit your needs. Going as low as 45 seconds is fine, but I wouldn’t go much higher than two minutes.   

Try your best and limit your rest between sets!

Yoga/Cool Down

9. Kneeling Foot Stretch

10. Seated Calf Stretch With a Resistance Band

11. Garland Pose

12. Gate Pose

13. Upward-Facing Dog

14. Downward-Facing Dog

15. Sun Salutations

16. Savasana

Enjoy each yoga pose for as long as you need. 

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