2008 Circuits Wed 17th Feb 1815

Circuit Training Session Wed 17th Feb 2021  1815
Timing: John
Demo of Exercises:   Maria / John
Equipment Required:  Water, Towel, Box/chair/bench
 
Warm up Set: (x3)    Demo by Maria
Running on the spot   30 secs
Pig on the spit PLANK  10 secs each side
Air Squat by 15 reps + 5 Squat jumps
30 secs Rest and repeat   
 
Main set:   
SET 1    LADDER  :  complete 1 rest 45 secs, complete 1+2 rest 45 secs, complete 1+2+3 …………………..  Complete 1+2+3+4 to 7 -    Rest 4 mins
1)        Box/Chair Step up  20 secs right leg, 20 secs left leg
2)        Tricep Dips 20 secs
3)        Elbow Plank leg raise  20 secs
4)        Lateral shuffle with touch  20 secs
5)        Dolphin Push up      for 20 secs (352) Dolphin Push-up - YouTube
6)        Glute Bridge 20 secs    
7)           High to low plank  20 secs  (352) High to Low Plank Exercise - YouTube
 
When finished 4 min break and go the other way.
i.e. Complete 7 rest 45 secs,  complete 7+6 rest 45, complete 7+6+5…..
 
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