Circuits Tuesday 09th Feb

Cardio Hiit Session Tuesday 09th Feb 2021 1930hrs
Invite:  Meeting Room shared on WhatsApp
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Timing: Jim
Demo of Exercises:   John & Lauren
Equipment Required:  Water, Towel, Foam roller, Box/chair/bench
 
Warm up Set: John
Squats x 15
Arms in the air high knee running 30 secs
Roast the pig on a spit plank - one each direction (hold for 10 secs in each place)  (394) Reverse Plank - XFit Daily - YouTube
Jumping Jacks 30 secs
Groiners X 6 left & 6 right
Glute Bridge X 10  Right leg X 8  Left Leg X 8
 
 
Main set:   
SET 1 Ladder with 45 secs rest 1 to 7  

1. Mountain Climber on the floor and fast    30 secs
2. 1 PLUS Step ups on box/chair 30 secs left, 30 secs right    
3. 1&2 PLUS Double mountain climbers 30 secs
4. 1&2&3 PLUS Knee Grab sit up 30 secs
5. 1&2&3&4 PLUS bear crawl 30 secs
6. 1&……&5 PLUS Elbow plank leg lift 30 secs
7. 1&…….&6 PLUS Lateral shuffle touch 30 secs

 
SET 2 Start at 7 and finish when included exercise 1     45 secs rest
Exercise Links
​Double mountain climber (404) DOUBLE MOUNTAIN CLIMBERS - YouTube
Knee Grab sit ups (398) Fit n feminine - knee grab sit ups - YouTube
Bear Crawl   https://youtu.be/WMXbyYpZ9oY
Elbow plank leg lift (352) Fat Burn - Elbow Plank Leg Lifts for Killer Legs - YouTube
 
 
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