Circuits Saturday 27th Feb

Cardio Hiit Session Saturday 27th Feb 2021  1100hrs
Invite: Zoom Meeting Room shared on WhatsApp
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Equipment Required:  Water, Towel, mini-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
Hamstring Sweep
Single leg RDL  8 right 8 Left
 
 
Main set:
SET 1:  Roxanne:   Hold a Full Plank. Every time you hear “Roxanne”, do a push-up. Every time you hear “Put On The Red Light”, do a half burpee.    (If you want you can switch press up for active plank)
   
SET 2 x3     Tabata  45 secs between sets

1. Double Mountain Climbers  (430) DOUBLE MOUNTAIN CLIMBERS - YouTube
2. Double Mountain Climbers  (430) DOUBLE MOUNTAIN CLIMBERS - YouTube
3. Step ups on box/Chair left leg
4. Step ups on box/chair right leg
5. Elevated Glute Bridge  (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
6. Elevated Glute Bridge  (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
7. Box jump (Tuck Jump)    40 secs  (352) How to Do a Box Jump | Boot Camp Workout - YouTube
8. Box jump (Tuck Jump)    40 secs  (352) How to Do a Box Jump | Boot Camp Workout - YouTube

 
2 min break
 
SET 3 x 3     Tabata  45 secs between sets

1. Lateral Shuffle with touch
2. Lateral Shuffle with touch
3. Tricep Dip on chair/Box
4. Tricep Dip on chair/Box
5. Knee Grab Sit ups   (398) Fit n feminine - knee grab sit ups - YouTube
6. Knee Grab Sit ups   (398) Fit n feminine - knee grab sit ups - YouTube
7. Bear Crawl   40 secs  https://youtu.be/WMXbyYpZ9oY
8. Bear Crawl   40 secs  https://youtu.be/WMXbyYpZ9oY

 
2 min break
 
Finisher
Moby - Flower:   Leg Raises   (430) How to Do a Leg Raise | Ab Workout - YouTube
“Bring Sally Up”    Legs Up
“Bring Sally Down”   Legs to down position
 
 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