Circuits Thurs 18th Feb 1930hrs

Circuit Training Session Thurs 18th Feb 2021  1930hrs
Timing: John
Demo of Exercises:   Maria / John
Equipment Required:  Water, Towel, Box/chair/bench
 
Warm up Set: (x3)    Demo by Maria
Running on the spot   30 secs
Pig on the spit PLANK  10 secs each side
Air Squat by 15 reps + 5 Squat jumps
30 secs Rest and repeat   
 
Main set:   
SET 1    LADDER  :  complete 1 rest 45 secs, complete 1+2 rest 45 secs, complete 1+2+3 …………………..  Complete 1+2+3+4 to 7 -    Rest 4 mins
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
 
When finished 4 min break and go the other way.
i.e. Complete 7 rest 45 secs,  complete 7+6 rest 45, complete 7+6+5…..
 
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