UNTITLED

WOW! What a wham bam week! 0-90 in the blink of an eye and it's not quite over!  And the best part about all of it- I LOVE IT!!! I love every single quirk, every single complaint, every single tear and most of all- I love every single ounce of sweat that comes out of all the guests- THANK YOU!

So to express my gratitude I offer you the following:

If on a treadmill- 

     90 seconds as much as hard as you can

     90 seconds baseline

     repeat this 8 times and then a very brisk walking pace 

     for 30 minutes.

If on a road / field-

     20 yard sprint - walk back to start

     repeat this 10 times and then a very brisk walking pace

     for 15 minutes.

Have a lovely and smashing weekend!

Love your trainer,

Tonia