Circuits Saturday 13th March 11.00

TIMING: Warm up John   Finisher Jim
Normal Zoom Link
Please turn camera off and mute
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


Main Set
LADDER:  complete 1 rest 30 secs, complete 1+2 rest 30 secs, complete 1+2+3 …………………..  Complete 1+2+3+4 to 7 to finish
1)        Box/Chair Step up  30 secs right leg, 30 secs left leg
2)        Tricep Dips 30 secs
3)        Elbow Plank leg raise  30 secs
4)        Lateral shuffle with touch  30 secs
5)        Dolphin Push up      for 30 secs (352) Dolphin Push-up - YouTube
6)        Elevated Feet Glute Bridge 30 secs     (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
7)           High to low plank  30 secs  (352) High to Low Plank Exercise - YouTube
 
3 min break:  Reverse ladder:  Complete 7 rest 30 secs, complete 7+6 rest 30 secs, complete 7+6+5..........  all the way to 1 to finish

Finisher 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

COOL DOWN & STRETCH