2008 Circuits Wed 03rd March

2008 Cardio Hiit Session Wednesday 03rd March 2021  1815hrs
Invite:  Meeting Room shared on WhatsApp
PLEASE TURN CAMERA OFF
Equipment Required:  Water, Towel, Box/chair/bench
 
Warm up Set:     
Running on the spot 30 secs
Full plank shoulder tap 12 each shoulder
Groiners  8 to left hand 8 to right hand
Hip Flexor Stretch
Hamstring sweep
Pig on the spit Plank
Squat & move :  Forward / Back/ Left/ Right
Single leg RDL   10 Right / 10 left
 
2 mins
 
Main set:   
Set 1x 3     Tabata  45 secs between sets

1. Mountain climber
2. Mountain climber
3. Box jump OR hop hop hop tuck jump
4. Box jump OR hop hop hop tuck jump
5. Knee Grab Sit ups   (398) Fit n feminine - knee grab sit ups - YouTube
6. Knee Grab Sit ups   (398) Fit n feminine - knee grab sit ups - YouTube
7. Active Plank
8. Active Plank

 
2 min break
 
SET 2x3   Tabata  45 secs between sets

1. Double Mountain Climbers  (430) DOUBLE MOUNTAIN CLIMBERS - YouTube
2. Double Mountain Climbers  (430) DOUBLE MOUNTAIN CLIMBERS - YouTube
3. Step ups on box/Chair left leg
4. Step ups on box/chair right leg
5. Elevated Glute Bridge  (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
6. Elevated Glute Bridge  (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
7. Bear Crawl    https://youtu.be/WMXbyYpZ9oY
8. Bear Crawl    https://youtu.be/WMXbyYpZ9oY

 
3 min
 
Set 3
Moby - Flower:   Air squat   
“Bring Sally Up”    Up
“Bring Sally Down”   Squat down
 
 
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