Training Page 2021-02-06

 

These are the videos for the Bodyweight Circuit on 6th Feb 2021. Approximate Training Time is 1 hour and 30 minutes. This includes a 5 minute warm up, and a 15 minute cool down and stretch.

5 minutes warm up, Then complete Sets 1 and 2
 
 
Set 1 – Bums and Hip Flexors
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Right Leg Side Kick, 10 seconds rest
3. 50 seconds Left Leg Side Kick, 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Right Leg Rotational Kick Backs, 10 seconds rest
3. 50 seconds Left Leg Rotational Kick Backs, 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Right Leg Donkey Kick Backs, 10 seconds rest
3. 50 seconds Left Leg Donkey Kick Backs, 1 minute recovery

 
Set 2 – Arms, Chest and Core
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Press Up (Wide Bench Position), 10 seconds rest
3. 50 seconds Scissor Plank (Low Press Up Position) Plank, 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Plank (Up \ Down), 10 seconds rest
3. 50 seconds Press Up (Single Arm Twist and Dip), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Mountain Climbers (Low Press Up Position), 10 seconds rest
3. 50 seconds Hands Forwards and Back (High Press Up Position), 1 minute recovery

 
 
 
Sets 3 and 4
 
 
 
Set 3 – Back and Sides
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Front Crawl (Thighs off Ground), 10 seconds rest
3. 50 seconds Alternate Arm Twist (Thighs off Ground), 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Side Plank With A Twist (Left), 10 seconds rest
3. 50 seconds Side Plank With A Twist (Right), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Twisting Plank (Side To Side), 10 seconds rest
3. 50 seconds Twisting Plank (Narrow and Look Up), 1 minute recovery

 
Set 4 – Abs Abs Abs…
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Sit Ups (Nice and Simple), 10 seconds rest
3. 50 seconds Hip Raise (Bring Knees To Head), 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Sit Up With A Twist (Right Left, Left Right), 10 seconds rest
3. 50 seconds Hip Raise With A Twist, 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Flutter Kicks, 10 seconds rest
3. 50 seconds Scissor Crunch, 1 minute recovery
 
 
Sets 5 and 6
 
 
 
Set 5 – Misc. Mix
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Hands and Toes Crawl, 10 seconds rest
3. 50 seconds Triceps Dips, 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Inner Thigh Leg Extension, Left Leg (Heel To Bum), 10 seconds rest
3. 50 seconds Inner Thigh Leg Extension, Right Leg (Heel To Bum), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Inch Worm, 10 seconds rest
3. 50 seconds Hands And Heels Toe Taps, 1 minute recovery
 
Set 6 – Legs
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Rocking Lunge (Left Leg), 10 seconds rest
3. 50 seconds Rocking Lunge (Right Leg), 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Wide Squats (Hold Ankles) (Head Up Bum Down and Bum Up Head Down), 10 seconds rest
3. 50 seconds Squat Pulse (Half Low and Half High), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Narrow Squats (Hold Ankles) (Head Up Bum Down and Bum Up Head Down), 10 seconds rest
3. 50 seconds Squat Jumps, Cool Down and Prepare for Stretching
 
 
 
Cooldown and Stretch
 
 
 
 
Cool Down And Stretch
 
Take your time and cool off and stretch now. You have earned it…