Circuits Saturday 06th March 1100hrs

TIMING: Warm up John   Finisher Jim
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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   Jess Ennis Lunge Jump Left Leg
3 & 4  Jess Ennis Lunge Jump Right Leg
5 & 6   Single leg Elevated Glute Bridge  Left leg
7 & 8   Single leg Elevated Glute Bridge Right leg 

90 secs

Set 4   Moby Flower Leg Raises      (430) How to Do a Leg Raise | Ab Workout - YouTube
             Bring Sally Up:   Legs up             Bring Sally Down:  Legs just off the floor

90 secs

​​Finisher x3 rounds  NO Rest  (13 mins continuous work)
​*Up and Down over bottle Up and Down    (stand up, squat to floor, hands to floor in between legs, chest down and to floor, stand up and over bottle)
Lateral Shuffle 90 secs
 
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

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