Circuits Saturday 23rd

Circuit Training Session Sat 23rd Jan 2021   11:00
Timing: Jim
​Invite: On WhatsApp group
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  Water, Towel, Foam roller, Box/chair/bench
 
Warm up Set: (x3)    Demo by JC
Run on the spot 30 secs
High to low Plank 30 secs
Squat by 15 reps + 5 jumps
30 secs Rest and repeat   
 
Main set:   
SET 1 x3     Lead Paddy
Elevated Feet Mountain Climbers    40 secs, rest 20 secs
Bulgarian Split Squat 40 secs left, 40 secs left     rest 20 secs
Push up / Push up on knees   40 secs, rest 20 secs
Clock Lunge 40 secs, rest 20 secs
After 60 second break repeat
 
2 min break with Lauren doing demo of exercises
SET 2 x3     Lead Lauren
Downward Facing Dog to Push up      for 40 secs, rest 20 secs
Side Plank with Hip raise (straight leg) for 30 secs left, 30 secs right rest 20 secs
Lunge Jump (alternating & continuous) for 40 secs
Hollow rock for 40 secs
After 60 second break repeat
 
2 min break with Lauren doing demo of exercises
 
SET 3 x3  Lead Paddy
Plank Ski Hop for 30 secs (no rest)
Pass the foam roller for 45 secs (no rest)
Lateral Shuffle 60 secs (no rest)
Wall Squat Sit 90 secs
60 Second recovery repeat
 
Cool down:  Lead Lauren
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