Circuit Session Tuesday 12th

Hi all

Circuit session on Zoom this Tuesday, 1930 hrs.  Invite by WhatsApp group.

Session below.

Thanks
John

Circuit Training Session 12th Jan 2021 1930
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
Jogging on the spot   30 secs
Band lateral step outs 30 secs
Band Squat by 15 reps
Band single leg Glute Bridge by     8 left side  8 right side
45 secs Rest and repeat   
 
Main set:   
SET 1 x3     Demo and Lead Paddy
Box/chair Step ups     12 Right leg    12 Left leg, rest 20 secs
Downward facing Dog to push up   30 secs, rest 20 secs
Elevated Glute Bridges 30 secs, rest 20 secs
Bulgarian Split Squat 20 secs left, 20 secs right
After 60 second break repeat
 
2 min break between sets
 
SET 2 x3     Demo and Lead Lauren
Single leg Box/Chair Squat     7 right leg, 7 left leg, rest 20 secs 
Push up / Push up on knees      for 30 secs, rest 20 secs
Side Plank with hip lift         20 secs left side, 20 secs right side, rest 20 secs
Lunge Jumps                          for 30 secs, rest 20 secs
After 60 second break repeat
 
2 min break between sets
SET 3 x3   Demo and Lead Paddy
Plank Ski hops 45 secs (no rest)
Walkdowns and shoulder tap    45 secs
Lateral Shuffles and touch floor for 60 secs (no rest)
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