The Short and Sharp workout for optimum results!

Even though its cold and wet outside here is a simple but very effective program to get your heart pumping and kick start your beach body. Try this workout and feedback how it felt for you? http://www.dafydd-james.com

5 minutes of gentle movement
10 hamstring swings
10 Dynamic squats (body weight)
5 lunges each side
shoulder swings 10 each side
10 press ups
10 Squats
10 Jumping Jacks
10 Hip rotations each way

Workout
Complete as many reps as possible in 20 seconds then rest 10 seconds
• 5 sets 20 work 10 rest : Squat Jumps Body weight

45 rest
• 5 sets 20 work 10 rest : Trx row or towel pulls (rap towel around a secure handle and pull)
trx-low-row

45 rest
• 5 sets 20 work 10 rest : Press ups Trx or Normal Press ups

45 rest

Complete 5 sets of 20 seconds work with 10 seconds rest of Split Squat Jumps

45 seconds rest
• 5 sets 20 work 10 rest: Plank rotation

Cool down with 5 minutes on a stationary bike
and then general static stretches held for 15 seconds
END!

Refuel and hydrate

for more advise and training options please visit http://www.dafydd-james.com