Tuesday 26th Circuit

Circuit Training Session Tues 26th Jan 2021  1930hrs
Invite on WhatsApp

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Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  Water, Towel, Foam roller, Box/chair/bench
 
Warm up Set: (x3)    Demo by JC
Run on the spot 30 secs
Plank shoulder Taps  12 each shoulder
Squat by 15 reps + 5 jumps
30 secs Rest and repeat   
 
Main set:   
SET 1 x3     Lead Paddy
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
Press-Up on Knees/Press-up 40 secs, rest 20 secs (If reach failure hold in high Plank)
Reverse Lunge alternating legs 40 secs, rest 20 secs
After 60 second break repeat
 
2 min break with Lauren doing demo of exercises
SET 2 x3     Lead Lauren
Inchworm toes to extended plank  for 40 secs, rest 20 secs   (Progression= Stand up each time)
Side Plank (straight leg) for 30 secs left, 30 secs right rest 20 secs  (progression = active Hip raise and lower)
Step ups on box/Chair   40 secs left, 40 secs right rest 20 secs
Jenniss Jumping Lunge alternating sides 40 secs  
After 60 second break repeat
 
2 min break with Lauren doing demo of exercises
 
SET 3 x3  Lead Paddy
Box Toe Taps for 30 secs (no rest)
Dead bug 45 secs (no rest)
Lateral Shuffle 60 secs (no rest)
Wall Squat Sit 90 secs
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