Circuits Saturday 06th 11.00

​Cardio Hiit Session Saturday 06th Feb 2021 1100hrs
Invite:  Meeting Room shared on WhatsApp
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Timing: Jim
Demo of Exercises:   John & Lauren
Equipment Required:  Water, Towel, Foam roller, Box/chair/bench
 
Warm up Set: John
Squats x 15
Arms in the air high knee running 30 secs
Roast the pig on a spit plank - one each direction (hold for 10 secs in each place)  (394) Reverse Plank - XFit Daily - YouTube
Jumping Jacks 30 secs
Groiners X 6 left & 6 right
Glute Bridge X 10  Right leg X 8  Left Leg X 8
 
 
Main set:   
SET 1 x3    
Mountain Climber on the floor and fast    40 secs, rest 10 secs 
Bulgarian Split Squat 30 secs left, 30 secs right     rest 10 secs (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
Double mountain climbers 40 secs, rest 10 secs (404) DOUBLE MOUNTAIN CLIMBERS - YouTube
Jennis Jumping Lunge alternating legs 40 secs  (394) JENNIS JUMPING LUNGE - How can I make a Jennis Jumping Lunge easier? - YouTube
After 45 second break repeat
 
2 min break
SET 2 x3    
Bear Crawl   40 secs, rest 10 secs   https://youtu.be/WMXbyYpZ9oY
Step ups on box/Chair   40 secs left, 40 secs right rest 10 secs
Elbow Plank Leg Lifts 40 secs, rest 10 secs (352) Fat Burn - Elbow Plank Leg Lifts for Killer Legs - YouTube
Moving Press-up / active plank    40 secs
After 45 second break repeat
 
2 min break
 
Finisher x3 
Full plank 20 secs  Half way 20 secs   Just off the floor 20 secs 
Full plank 10 secs  Half way 10 secs   Just off the floor 10 secs * 2
Up and Down over bottle Up and Down    60 secs (no rest)   (stand up, squat to floor, hands to floor in between legs, chest down and to floor, stand up and over bottle)
Lateral Shuffle 90 secs
45 Second recovery repeat
 
Cool down: 
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
Questions:  John.caird@gmail.com