Axial Current

Main Workout

🧽 Soft Tissue Preparation 5'

• Tennis ball / self-massage glutes & TFL — 45 sec each side

• Tennis ball / self-massage quadriceps — 45 sec each leg

• Tennis ball / self-massage lats — 30 sec each side

• Thoracic spine extensions over foam roller — 8–10 reps

• Tennis ball / self-massage calves — 30 sec each leg

🔥 Activation

• {{exercise:bird-dog:Bird Dog}}

• {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

💪 Main Workout (TABATA 24')

• {{exercise:jumping-jacks:Jumping Jacks}} (20s work / 10s rest x 8 rounds)

• {{exercise:0630:mountain climber}} (20s work / 10s rest x 8 rounds)

• {{exercise:high-knees-cardio:High Knees}} (20s work / 10s rest x 8 rounds)

• {{exercise:butt-kicks-cardio:Butt Kicks}} (20s work / 10s rest x 8 rounds)

⚡ Finisher (For Time)

• {{exercise:jumping-jacks:Jumping Jacks}}

• {{exercise:0630:mountain climber}}

🧘 Cool Down

• {{exercise:1511:hamstring stretch}}

• {{exercise:1405:back pec stretch}}

• {{exercise:1363:spine stretch}}

Instructions

Perform the soft tissue preparation as listed. Move into the activation exercises to prepare your body for movement. For the main workout, complete each Tabata exercise for 20 seconds of work followed by 10 seconds of rest, for 8 rounds, before moving to the next exercise. Rest for 60-90 seconds between each Tabata exercise. The finisher is "for time", meaning complete the listed repetitions as fast as possible with good form. Finish with the cool down stretches to aid recovery.

Tips

Focus on maintaining good form throughout each exercise, even as you get tired. Quality over quantity is key for beginners.

Listen to your body. If you need more rest than prescribed, take it. This is a beginner workout, and gradual progression is important.

Stay hydrated! Drink water before, during, and after your workout.