Hiit Session Tuesday 19th January

Circuit Training Session 19th Jan 2021 1930hrs
Zoom invite will be sent through WhatsApp group 
Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  mini-band, Water, Towel, exercise mat, Box/chair/bench, foam roller/bottle
 
Warm up Set: (x3)    Demo by John
Band lateral step outs 30 secs
Band squat by 15     Band Squat jump 5
Band Wideouts 30 secs
Band plank shoulder taps 12 each side (slow)
30 secs Rest and repeat   
 
90 secs break between sets
 
Complete Each Exercise TWICE before moving on to the next exercise.  40 seconds on and 20 seconds rest
Round 1    Demo and Lead Paddy
Elevated feet mountain climber (opposite knee to opposite elbow)
Air Squat
Pass the foam roller
Box/Chair Step ups right leg
Box/Chair Step ups left leg
Full Plank Shoulder Taps
Lateral Shuffles and touch floor
 
2 min 30 secs break between sets
 
Round 2   Demo and Lead Lauren
Box toe taps
Dead bug
Elevated leg glute bridge
Dips on chair/box  
Core boat crunch
Downward facing dog to push up
Plank ski hops
 
2 min 30 secs break between sets
 
Abs Finisher & cool down:  Demo and lead Lauren
Plank – 90 secs
High plank – 30 secs
Slow Bicycle crunch with elbow to opposite knee – 30 secs
Supine leg raises -  30 secs
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