Circuits Thurs 04th March at 1900 followed by chat with Eugene O'Neill

Cardio Hiit Session Thursday04th March 2021  1900hrs  FOLLOWED BY INTERVIEW WITH CRUSADERS INTERNATIONAL STEEPLCHASER EUGENE O’NEILL at 2000
Invite:  Meeting Room shared on WhatsApp
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Timing: Jim
Equipment Required:  Water, Towel, Box/chair/bench, Dumbbell or Kettle bell for goblet squat (if you don’t have fill a ruck sack with bricks and wear it!  Seriously!)
 
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
Hamstring sweep
Squat & move :  Forward / Back/ Left/ Right
Single leg RDL   10 Right / 10 left
 
2 mins
 
Main set:   
Set 1      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
 
2 mins
 
SET 2 x 3     Tabata  45 secs between sets

1. Mountain climber
2. Mountain climber
3. Box jump OR hop hop hop tuck jump
4. Box jump OR hop hop hop tuck jump
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. Push up / push up on knees
8. Push up / push up on knees

 
2 min break
 
SET 3
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
 
Set 4
Moby - Flower:   Goblet Squat / Air squat   (weighted if possible)
“Bring Sally Up”    Up
“Bring Sally Down”   Squat down
 
 
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