Circuits 1900hrs Thurs 18th March

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What will you need?  Water, Towel, Box/Chair/Step

WARM UP: 
Run on the spot 30 secs
Air Squat by 15
Plank on Elbow 20 secs, active side plank by 8 each side, plank on elbow 15 secs
Hip Flexor Stretch
Groiners 8 each side
Run on the spot 30 secs

45 secs

Set 1    Tabata x 3 rounds     45 secs between rounds
1 & 2 Bulgarian Split Squat left leg  (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
 3 & 4 Bulgarian Split Squat right leg
5 & 6 Left Leg Box Step Ups
7 & 8 Right Leg Box Steps Ups

90 Secs

Set 2 Roxanne = Press up/Active Plank       Put on the Red Light = half burpee (feet in and out) 

90 secs

Set 3    Tabata  x 3 rounds     45 secs between rounds
1 & 2   Mountain Climber
3 & 4  Hop Hop Hop Tuck Jump OR Box jump
5 & 6   Single leg Elevated Glute Bridge  Left leg
7 & 8   Single leg Elevated Glute Bridge Right leg 

90 secs

Set 4   Tabata 1 round:   
Pick your exercise - it is the same exercise for all 8 rounds.
Exercises you can choose from: Burpee, Up & Downs,  Goblet Squat , Air squat, Box Jump,  Mountain Climber, Kettlebell swings, skipping rope. 
e.g. Choose Exercise = I choose Kettle Bell swings.
KB swings as many as possible in 20 secs rest 10 secs  X 8          


90 secs

​
Finisher 
​Moby - Flower:   Goblet Squat / Air squat   (weighted if possible)
“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:  John.caird@gmail.com