HIIT Session Thurs 28th Jan 2021 1930hrs
Zoom: Meeting Room previously shared through WhatsApp group(s)
Please turn off your camera and stay on mute (?s through the chat facility please)
Timing: Jim
Demo of Exercises: John, Paddy & Lauren
Equipment Required: mini-band, Water, Towel, Foam roller/bottle, Box/chair/bench
Warm up Set: (x3) Demo by JC
In & Outs 30 secs (with mini band if you have one)
Full Plank move the bottle/foam roller 12 (with mini band)
Single leg Romanian deadlift 8 left 8 right
30 secs Rest and repeat
Main sets: Complete Each Exercise twice before moving on to the next exercise. 40 seconds on and 20 seconds rest
Round 1 Demo and Lead Paddy
Hop x 6, Tuck jump (Advanced hop x 3, Tuck jump)
Air Squat (Advanced with band)
High to low plank
Reverse Lunge left leg front Advanced Jennis lunge jump (391) JENNIS JUMPING LUNGE - How can I make a Jennis Jumping Lunge easier? - YouTube
Reverse Lunge right leg front Advanced Jennis lunge jump
Dolphin Press-up (352) Dolphin Push-up - YouTube
Lateral Shuffles and touch floor
2 min break with Lauren doing demo of exercises
Round 2 Demo and Lead Lauren
Box/Chair/Step Jump (if not safe to jump, do alternating leg lunges or Jump lunges)
Dips on chair/Box
Hollow Rock (372) How to Do a Hollow Rock Exercise | Abs Workout - YouTube
Step ups on box/Chair left leg on box
Step ups on box/chair right leg on box
Downward facing dog to full plank (advanced to push up) (352) Downward Facing Dog Pose to Push Ups - YouTube
Bear Crawl forward & back 40 secs https://youtu.be/WMXbyYpZ9oY
2 min break with Lauren doing demo of exercises
Finisher Lead Paddy
Burpee for 30 secs (no rest) https://youtu.be/tJrdJBWBu08
Supine leg raise 45 secs(no rest) (352) Supine Leg Raise - YouTube
Lateral Shuffle 60 secs (no rest)
Wall Squat Sit 120 secs
60 Second recovery repeat
Cool down: Lead Lauren
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
Zoom: Meeting Room previously shared through WhatsApp group(s)
Please turn off your camera and stay on mute (?s through the chat facility please)
Timing: Jim
Demo of Exercises: John, Paddy & Lauren
Equipment Required: mini-band, Water, Towel, Foam roller/bottle, Box/chair/bench
Warm up Set: (x3) Demo by JC
In & Outs 30 secs (with mini band if you have one)
Full Plank move the bottle/foam roller 12 (with mini band)
Single leg Romanian deadlift 8 left 8 right
30 secs Rest and repeat
Main sets: Complete Each Exercise twice before moving on to the next exercise. 40 seconds on and 20 seconds rest
Round 1 Demo and Lead Paddy
Hop x 6, Tuck jump (Advanced hop x 3, Tuck jump)
Air Squat (Advanced with band)
High to low plank
Reverse Lunge left leg front Advanced Jennis lunge jump (391) JENNIS JUMPING LUNGE - How can I make a Jennis Jumping Lunge easier? - YouTube
Reverse Lunge right leg front Advanced Jennis lunge jump
Dolphin Press-up (352) Dolphin Push-up - YouTube
Lateral Shuffles and touch floor
2 min break with Lauren doing demo of exercises
Round 2 Demo and Lead Lauren
Box/Chair/Step Jump (if not safe to jump, do alternating leg lunges or Jump lunges)
Dips on chair/Box
Hollow Rock (372) How to Do a Hollow Rock Exercise | Abs Workout - YouTube
Step ups on box/Chair left leg on box
Step ups on box/chair right leg on box
Downward facing dog to full plank (advanced to push up) (352) Downward Facing Dog Pose to Push Ups - YouTube
Bear Crawl forward & back 40 secs https://youtu.be/WMXbyYpZ9oY
2 min break with Lauren doing demo of exercises
Finisher Lead Paddy
Burpee for 30 secs (no rest) https://youtu.be/tJrdJBWBu08
Supine leg raise 45 secs(no rest) (352) Supine Leg Raise - YouTube
Lateral Shuffle 60 secs (no rest)
Wall Squat Sit 120 secs
60 Second recovery repeat
Cool down: Lead Lauren
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
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