Circuits Tues 02nd Feb

Circuit Training Session Tues 02nd Feb 2021 1930hrs
Timing: Jim
Zoom Invite/meeting room on WhatsApp Group Chat
Demo of Exercises:   John & Lauren
Equipment Required:  Mini-band, Water, Towel, Foam roller, Box/chair/bench
 
Warm up Set: (x3)    JC
In and outs 30 secs    (mini-band if you have one)
Plank water bottle pass x 12
Squat by 15 reps + 5 jumps
30 secs Rest and repeat   
 
Main set:   
SET 1 x3     JC
Mountain Climber knee to opposite elbow    40 secs, rest 20 secs  (Progression= Elevated Feet)
Bulgarian Split Squat 30 secs left, 30 secs right     rest 20 secs (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
High to low plank 40 secs, rest 20 secs (advanced= Press ups)
Bear Crawl 40 secs, rest 20 secs  https://youtu.be/WMXbyYpZ9oY
After 60 second break repeat
 
2 min break
SET 2 x3     Lead Lauren
Inchworm toes to extended plank  for 40 secs, rest 15 secs   (Progression= Stand up each time)       (352) How to Do an Inchworm | Abs Workout - YouTube
Elbow plank leg lifts 40 secs, rest 15 secs (352) Fat Burn - Elbow Plank Leg Lifts for Killer Legs - YouTube
Step ups on box/Chair   40 secs left, 40 secs right rest 15 secs
Jenniss Jumping Lunge alternating sides 40 secs    (Advanced  Alternating Lunge Jumps)
After 60 second break repeat
 
2 min break with Lauren doing demo of exercises
 
SET 3 x3  Lead Lauren
Box Toe Taps for 30 secs (no rest)
Knee Grab Sit-ups 45 secs (no rest)   (398) Fit n feminine - knee grab sit ups - YouTube
Lateral Shuffle 60 secs (no rest)
Wall Squat Sit 90 secs/Advanced 2 mins
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