Circuit Session Sat 16th Jan

​Circuit Training Session 16th Jan 2021 1100hrs
Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  mini-band, Water, Towel, exercise mat, Box/chair/bench
 
Warm up Set: (x3)    Demo by John
Band lateral step outs 30 secs
Band squat by 15     Band Squat jump 5
Band Wideouts 30 secs
Band plank shoulder taps 12 each side (slow)
30 secs Rest and repeat   
 
90 secs break between sets
 
Main set:   
SET 1 x3     Demo and Lead Paddy
Elevated feet mountain climber (opposite knee to opposite elbow) 30 secs , rest 20 secs 
Bulgarian Split Squat 25 secs left, 25 secs right    rest 20 secs
Box/Chair Step ups  15 right leg, 15 left leg      rest 20 secs
Dolphin push up 30 secs
After 60 second break repeat
 
90 secs break between sets
 
SET 2 x3     Demo and Lead Lauren
Lateral Shuffles and touch floor for 60 secs, rest 20 secs
Single leg glute bridge      12 right leg, 12 left leg,   rest 20 secs
Single leg Romanian Dead lift    10 right leg  10 left leg      rest 20 secs
Dips on chair/box   30 secs
After 60 second break repeat
 
90 secs break between sets
 
SET 3 x3   Demo and Lead Paddy
Burpee     10
Box toe taps    45 secs
Plank Ski Hops 45 secs
60 Second recovery repeat
 
Cool down:  Demo and 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