BFA Weekly Workout

With Coach Tang
Each week coach Tang will be providing you with a series of exercises that you can do at home with limited equipment, set and reps are provided for you as well as handy videos so you can replay as many times as you want so you get the technique right. See week one below!

Week 3

Exercise

Finish exercise and rest for remainder of 1 minute

1) Sidewinders (40s rest 20s)

2) Hot Steps (30s rest 30s)

3) Crab Twist (40s rest 20s)

4) Seated Knee Tucks (40s rest 20s)

5) Wall Presses (30s rest 30s)

Rest for one minute between sets

Week 2

Week 1

Exercise

1) Prison Walk Ups

2) Ski Hops

3) Inclined Push & Twist

4) Plank & Shake

Sets / reps / times

40s seconds per exercise, 20 seconds rest

3 to 4 sets

Exercise

1) Kneel to Squat

2) 180* Squat Jumps

3) Shoulder Tap Push Ups

4) Glute Bridge 

5) Over the Bridge

Sets / reps / times

40s seconds per exercise, 20 seconds rest

3 to 4 sets

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