2008 Circuits

Circuit Training Session Wed 27th Jan 2021  1815
Timing: John
Demo of Exercises:   Maria / Paddy
Equipment Required:  Water, Towel, Box/chair/bench
 
Warm up Set: (x3)    Demo by Maria
In and outs   30 secs
Plank shoulder taps  12 each side
Air Squat by 15 reps + 5 Squat jumps
30 secs Rest and repeat   
 
Main set:   
SET 1 x3     Demo by Paddy
Elevated Feet Mountain Climber – knee to opposite elbow 30 secs, rest 20 secs
Jennis Lunge Jump 30 secs,   rest 20 secs     (391) JENNIS JUMPING LUNGE - How can I make a Jennis Jumping Lunge easier? - YouTube
Inch Worm   30 secs       (352) How to Do an Inchworm | Abs Workout - YouTube
Bulgarian Split Squat 20 secs left, 20 secs right    (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
After 60 second break repeat
 
2 min break
SET 2 x3     Demo Paddy
Box/Chair Step up  12 right leg, 12 left leg, rest 20 secs 
Dolphin Push up      for 30 secs, rest 20 secs    (352) Dolphin Push-up - YouTube
Elevated Feet Glute Bridge 30 secs     (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
High to low plank  30 secs  (352) High to Low Plank Exercise - YouTube
After 60 second break repeat
 
2 min break
SET 3 x3  Demo Paddy
Latteral Shuffle with touch for 45 secs (no rest)
Box /Chair Toe Taps 30 secs
Wall Squat hold    60 secs
60 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:  mcaird@gmail.com