Training Page 2021-02-25

 

These are the videos for the Bodyweight Circuit on 25th Feb 2021. Approximate Training Time is 1 hour and 30 minutes. This includes a 5 minute warm up, and a 23 minute cool down and stretch.

 
 
 
Free-weight Circuit Warm Up, and Sets 1 and 2 February 25th 2021
Circuit 1 Core and Circuit 2 Upper Body (Arms, Shoulders and Back)
 
 
 
Set 1 – Core
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Plank On Knees  (Push Weight Forwards and Back, Right Arm), 10 seconds rest
3. 50 seconds Plank On Knees  (Push Weight Forwards and Back, Left Arm), 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Twisting Plank (Left Arm Extension), 10 seconds rest
3. 50 seconds Twisting Plank (Right Arm Extension), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Plank (Right Arm Lift Back with Palm Up), 10 seconds rest
3. 50 seconds Plank (Left Arm Lift Back with Palm Up), 1 minute recovery

 
Set 2 – Upper Body (Arms, Shoulders and Back)
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Single Arm Row (Right Arm, Weight To Chest), 10 seconds rest
3. 50 seconds Single Arm Row (Left Arm, Weight To Chest), 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Squat To Shoulder Press (Right Arm), 10 seconds rest
3. 50 seconds Squat To Shoulder Press (Left Arm)), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Single Arm Row (Right Arm, Weight behind Calf), 10 seconds rest
3. 50 seconds Single Arm Row (Left Arm, Weight behind Calf), 1 minute recovery
 
 
 
 
 
Free-weight Circuit Warm Up, Sets 3 and 4 February 25th 2021
Circuit 3 Shoulders and Back and Circuit 4 Upper Body (Arms, Shoulders Back and Chest)
 
 
 
Set 3 – Shoulders and Back
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Military Press (Half Narrow, Half Wide), 10 seconds rest
3. 50 seconds Lateral Raise, 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Forearm Curl (Half Narrow, Half Wide), 10 seconds rest
3. 50 seconds Bent Over Lateral Raise, 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Biceps Curl (Half Narrow, Half Wide), 10 seconds rest
3. 50 seconds Thumbs Up Hamstrings (Tap At Top), 1 minute recovery

 
Set 4 – Upper Body (Arms, Shoulders Back and Chest)
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Upright Row (Half Narrow, Half Wide), 10 seconds rest
3. 50 seconds Overhead Triceps Extensions, 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Clean Jerk To Full Press (Half Narrow, Half Wide), 10 seconds rest
3. 50 seconds Underhand Row (Half Narrow, Half Wide), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Bench Press (Narrow), 10 seconds rest
3. 50 seconds Bench Press (Wide), 1 minute recovery
 
 
 
Free-weight Circuit Sets 5 and 6 February 25th 2021
Circuit 5 Kettlebells and Circuit 6 Legs
 
 
 
Set 5 – Kettlebells
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Kettlebell Swing (Double Arm), 10 seconds rest
3. 50 seconds Around The World (Half Clockwise, Half Anti-Clockwise), 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Side Bends (Right), 10 seconds rest
3. 50 seconds Side Bends (Left), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Single Arm Swing To Shoulder Press (Right Arm), 10 seconds rest
3. 50 seconds Single Arm Swing To Shoulder Press (Left Arm), 1 minute recovery
 
Set 6 – Legs
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Tip Toe Bounce (Half Straight, Half Toes Turned In), 10 seconds rest
3. 50 seconds Tip Toe Bounce (Half Straight, Half Toes Turned Out), 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Single Arm Deadlift (Cross Left Arm To Right Leg), 10 seconds rest
3. 50 seconds Single Arm Deadlift (Cross Right Arm To Left Leg), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Kneel Down and Stand Up (Right Left, Right Left), 10 seconds rest
3. 50 seconds Kneel Down and Stand Up (Left Right, Left Right), Cool Down and Prepare for Stretching
 
 
Free-weight Circuit Cool Down And Stretch February 25th 2021
Take your time and cool off and stretch now. You have earned it…