Circuits 25th Feb 1930

​Cardio Hiit Session Thursday 25th Feb 2021  1930hrs
Invite:  Meeting Room shared on WhatsApp
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Timing: Jim
 
Equipment Required:  Water, Towel, min-band, Foam roller, 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
Squat & move : Forward / Back/ Left/ Right
Hamstring Sweep
Single leg RDL  8 right    8 left
 
Main set:   
SET 1 x 3     Tabata Set            60 secs between each round
Step ups on box/Chair   left
Step Ups on box/Chair Right 
Downward facing dog to push up  (352) Downward Facing Dog Pose to Push Ups - YouTube
Lateral shuffle with touch 
High to Low Plank      (352) High to Low Plank Exercise - YouTube
Box jump (Tuck Jump)     (352) How to Do a Box Jump | Boot Camp Workout - YouTube
Bulgarian Split squat left leg
​Bulgarian split squat right leg 
 
3 min break
 
 
SET 2 x3     No rest between exercises (4min) & 60 secs between sets
Bear Crawl   40 secs  https://youtu.be/WMXbyYpZ9oY
Single Leg Box squat   40 secs left, 40 secs right (420) Single-Leg Squat To Box | Exercise Guide - YouTube
Knee Grab Sit ups  40 secs (398) Fit n feminine - knee grab sit ups - YouTube
Push up (on knees)  40 secs    (hold high plank if you reach failure)
Jumping Jack  40 secs (352) Jumping Jacks - YouTube
After 60 second break repeat
 
3 min break
 
Finisher     
Bring Sally Up Leg Raises   (429) How to Do a Leg Raise | Ab Workout - YouTube
1 min
​Bring Sally up Squats
 
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