Saturday 09th Circuit Session

Circuit Training Session 09th Jan 2021 10.30 on zoom
Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  mini-band, Water, Towel, exercise mat, Box/chair/bench
 
Warm up Set: (x3)    Demo by John
Band lateral step outs 30 secs
Band Plank 45 secs
Band Squat by 15 reps
Band Glute Bridge by 15           45 secs Rest and repeat   
 
Main set:   
SET 1 x3     Demo and Lead Paddy
Box/chair Step ups     12 Right leg    12 Left leg, rest 20 secs
Push up / Push up on knees   30 secs, rest 20 secs
Calf raise on box/chair/step 10 right leg  10 left leg, rest 20 secs
Bulgarian Split Squat 20 secs left, 20 secs right
After 60 second break repeat
 
2 min break between sets
SET 2 x3     Demo and Lead Lauren
Single leg Box/Chair Squat     6 right leg, 6 left leg, rest 20 secs 
Dips on chair/Box      for 30 secs, rest 20 secs
Side Plank with Leg Raise for 20 secs left leg raise, 20 secs right, rest 20 secs
Burpee by 6
After 60 second break repeat
 
2 min break between sets
SET 3 x3   Demo and Lead Paddy
Lateral Shuffles and touch floor for 45 secs (no rest)
Mountain Climbers for 30 secs (no rest)
Box /Chair jumps 45 secs  SLOW AND CONTROLLED (can’t do box jump do tuck jumps)
60 Second recovery repeat
 
Cool down:  Demo and lead Lauren
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
2 mins v slow running on the spot
 
 
 
Questions:  John.caird@gmail.com