Circuits Saturday 13th Feb

Cardio Hiit Session Saturday 13th Feb 2021  1100hrs
Invite:  Meeting Room shared on WhatsApp
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Timing: Jim
 
Equipment Required:  Mini Band, Water, Towel, Foam roller, Box/chair/bench
 
Warm up Set:
Mini Band in & outs 30 secs
Mini-band squat x 15
Roast the pig on a spit plank - one each direction (hold for 10 secs in each place)  (394) Reverse Plank - XFit Daily - YouTube
Groiners   8 left foot to left hand, 8 right foot to right hand
​Mini Band in & outs 30 secs
Mini-band squat x 15  + 5 jump squats
 
30 secs Rest and repeat   
 
Main set:   
SET 1 x3    
Mountain Climber on the floor and fast    40 secs, rest 10 secs 
Bulgarian Split Squat 30 secs left, 30 secs right     rest 10 secs (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
Side to side hops 40 secs, rest 10 secs (394) How to Do A SIDE TO SIDE HOP | Exercise Demonstration Video and Guide - YouTube
Jennis Jumping Lunge alternating legs 40 secs  (394) JENNIS JUMPING LUNGE - How can I make a Jennis Jumping Lunge easier? - YouTube
After 45 second break repeat
 
2 min break
SET 2 x3    
Downward dog to push up   40 secs, rest 10 secs    
Step ups on box/Chair   40 secs left, 40 secs right rest 10 secs
Elbow Plank Leg Lifts 40 secs, rest 10 secs (352) Fat Burn - Elbow Plank Leg Lifts for Killer Legs - YouTube
Box Toe Taps    40 secs
After 60 second break repeat
 
2 min break
 
Finisher x3 
Full plank 20 secs  Half way 20 secs   Just off the floor 20 secs  
Full plank 10 secs  Half way 10 secs   Just off the floor 10 secs
Full plank 5 secs   Half Way  5 secs     Just off the floor   5 secs
Lateral Shuffle 120 secs
120 Second wall squat
 
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