Circuits Thurs 04th Feb

HIIT Session Thurs 04th Feb Jan 2021  1900hrs
NB SESSION IS AT 1900hrs and followed by Thomas Chamney chat
Zoom: Meeting Room previously shared through WhatsApp group(s)
​Please turn off your camera and stay on mute (?s through the chat facility please)
​Timing: Jim

Equipment Required:  mini-band, Water, Towel, Foam roller/bottle, Box/chair/bench
 
Warm up Set: (x3)    Demo by JC
In & Outs 30 secs   (with mini band if you have one)
Full Plank move the bottle/foam roller 12  (with mini band)
Single leg Romanian deadlift   8 left  8 right
30 secs Rest and repeat   
 
Main sets:      Complete Each Exercise twice before moving on to the next exercise.  45 seconds on and 15 seconds rest

Round 1    
Side to side hop  (394) How To Do A SIDE TO SIDE HOP | Exercise Demonstration Video and Guide - YouTube
Air Squat   (Advanced with band)
High to low plank
Jennis Jump Lunge  (391) JENNIS JUMPING LUNGE - How can I make a Jennis Jumping Lunge easier? - YouTube
Dolphin Press-up    (352) Dolphin Push-up - YouTube
Lateral Shuffles and touch floor

2 min break

Round 2   
Plank Ski Hop        (352) Plank Ski Hop - YouTube
Dips on chair/Box
Elbow Plank Leg Raise   (352) Fat Burn - Elbow Plank Leg Lifts for Killer Legs - YouTube
Step ups on box/Chair left leg on box
Step ups on box/chair right leg on box
Downward facing dog to full plank   (advanced to push up) (352) Downward Facing Dog Pose to Push Ups - YouTube
Bear Crawl forward & back   https://youtu.be/WMXbyYpZ9oY
 
2 min break with Lauren doing demo of exercises
 
Finisher   
Burpee for 30 secs (no rest)  https://youtu.be/tJrdJBWBu08
Lateral Shuffle 90 secs (no rest)
Wall Squat Sit 120 secs
60 Second recovery repeat
 
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