Circuits Saturday 20th Feb

Cardio Hiit Session Saturday 20th Feb 2021  1100hrs
Invite:  Meeting Room shared on WhatsApp
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Timing: John
 
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
 
30 secs Rest and repeat   
 
Main set:   
SET 1 x2     Rest 15 secs between exercises & 60 secs between sets
Step ups on box/Chair   40 secs left, 40 secs right
Downward facing dog to push up 40 secs (352) Downward Facing Dog Pose to Push Ups - YouTube
Single Leg Box squat   40 secs left, 40 secs right (420) Single-Leg Squat To Box | Exercise Guide - YouTube
High to Low Plank  40 secs    (352) High to Low Plank Exercise - YouTube
Box jump (Tuck Jump)    40 secs  (352) How to Do a Box Jump | Boot Camp Workout - YouTube
 
 
2 min break
 
SET 2 x2     Rest 15 secs between exercises & 60 secs between sets
Bear Crawl   40 secs  https://youtu.be/WMXbyYpZ9oY
Lateral Box Step Ups  40 secs Right, 40 left   (420) Lateral Step up - Leg Strengthening Exercise - 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)
Elevated feet mountain climber SLOW knee to opposite elbow 40 secs (core work)
Jumping Jack  40 secs (352) Jumping Jacks - YouTube
After 60 second break repeat
 
2 min break
 
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