#TFNCHALLENGE Full Body 1/3

1a BB Back Squat 1b Squat To Med Ball, Explode

Up

REP SCHEME 3 Sets, 12 Reps REST REP SCHEME 3 Sets, 12 Reps REST
SS 60s
QUICK TIPS QUICK TIPS
Sit down just below 90 degrees between reps so you're Sit down until your bum touches the medicine ball,
starting each rep from dead stop. explode upwards into a hop.

2a DB Bench Press
2b
Push Up To Jump On
Bench

REST REST
REP SCHEME 3 Sets, 12 Reps REP SCHEME 3 Sets, 12 Reps
SS 60s
QUICK TIPS QUICK TIPS
Flat back, push arms straight upwards feeling the Hands on the edge of the bench, push up then jump your
pressure in your chest, release slowly down to 90 degrees feet in before jumping up onto the bench.

3a 3b
Superman, Alternating
Flutter Kick Russian Twist W/ DB

REP SCHEME 3 Sets, 12 Reps REST REP SCHEME 3 Sets, 12 Reps REST
SS 60s
QUICK TIPS QUICK TIPS
Laying flat on your belly, extend your arms out in front Balancing on your sit bones, hover your feet just above
and legs straight behind then alternate lifting each side. the ground as you rotate your core side to side.

4a 4b
Renegade Row To Mountain
Cable Face Pull Climber

REP SCHEME 3 Sets, 12 Reps REST REP SCHEME 3 Sets, 12 Reps REST
QUICK TIPS SS QUICK TIPS 60s
Back flat, shoulders pulled down and back, pull cable Starting from plank, row single arm up, followed by the
toward your face feeling tension in upper back. other arm, then jump knees into chest one at a time.

5a 5b
Reverse Lunge To Single Leg Reverse Lunge To Knee Up
Overhead Press Hop

REP SCHEME 3 Sets, 12 Reps REST REP SCHEME 3 Sets, 12 Reps REST
QUICK TIPS SS QUICK TIPS 60s
Keep back flat, lunge leg back until knee touches the Keep back flat, lunge leg back until knee touches the
ground, then curl and extend arm up overhead. ground, then explode up into hop.