These are the videos for the Free-weights Circuit on 7th 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.
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Sit-Up (Push Weight Above Head), 10 seconds rest
3. 50 seconds Russian Twist (Legs In The Air If Possible), 10 seconds rest
Module 2
1. 50 seconds Cardio (Mountain Climbers), 10 seconds rest
2. 50 seconds Side Hip Raise Left (Weight On Hip), 10 seconds rest
3. 50 seconds Side Hip Raise Right (Weight On Hip), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Ankle Taps On Side (Half Left, Half Right), 10 seconds rest
3. 50 seconds Ankle Taps Alternates Side To Side), 1 minute recovery
Set 2 – Arms And Back (Some Legs)
Module 1
2. 50 seconds Lateral Raise (Straight Arms Please), 10 seconds rest
3. 50 seconds Bent Over Pull Backs (Arms At 45 Degrees And Palms Down), 10 seconds rest
Module 2
1. 50 seconds Cardio (Squat Thrusts), 10 seconds rest
2. 50 seconds Front Arm Raises (Keep Elbows Locked Out), 10 seconds rest
3. 50 seconds Bent Over Lateral Raise (Arms Straight Please), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Single Arm Squat To Shoulder Press (Right Arm), 10 seconds rest
3. 50 seconds Single Arm Squat To Shoulder Press (Left Arm), 1 minute recovery
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Bent Over Row (Half And Half Change Arms), 10 seconds rest
3. 50 seconds Military Press (25 sec Narrow and 25 Sec Wide) , 10 seconds rest
Module 2
1. 50 seconds Cardio (Alternate High Steps), 10 seconds rest
2. 50 seconds Forearm Curl (25 Narrow, 25 Wide), 10 seconds rest
3. 50 seconds Hammer Curl (25 Each Arm), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Bent Over Bicep Curls (Bent Forward), 10 seconds rest
3. 50 seconds Bicep Curl (Wide), 1 minute recovery
Set 4 – 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 Kettlebell Swing (Single Arm Alternate), 10 seconds rest
Module 2
1. 50 seconds Cardio (Star Jumps), 10 seconds rest
2. 50 seconds Kettlebell Swing And Press (Right Arm), 10 seconds rest
3. 50 seconds Kettlebell Swing And Press (Left Arm), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Around The World (25 Clockwise, 25 Anticlockwise), 10 seconds rest
3. 50 seconds Goblet Squat, 1 minute recovery
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Kettlebell Swing (Double Arm), 10 seconds rest
3. 50 seconds Kettlebell Swing (Single Arm Alternate), 10 seconds rest
Module 2
1. 50 seconds Cardio (Star Jumps), 10 seconds rest
2. 50 seconds Kettlebell Swing And Press (Right Arm), 10 seconds rest
3. 50 seconds Kettlebell Swing And Press (Left Arm), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Around The World (25 Clockwise, 25 Anticlockwise), 10 seconds rest
3. 50 seconds Goblet Squat, 1 minute recovery
Set 5 – Misc. Mix
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Bent Over Row (25 Narrow, 25 Wide), 10 seconds rest
3. 50 seconds Underhand Pullups, 10 seconds rest
Module 2
1. 50 seconds Cardio (Squat Jumps), 10 seconds rest
2. 50 seconds Kneel (Right Leg Down), 10 seconds rest
3. 50 seconds Kneel (Left Leg Down),, 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
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Bent Over Row (25 Narrow, 25 Wide), 10 seconds rest
3. 50 seconds Underhand Pullups, 10 seconds rest
Module 2
1. 50 seconds Cardio (Squat Jumps), 10 seconds rest
2. 50 seconds Kneel (Right Leg Down), 10 seconds rest
3. 50 seconds Kneel (Left Leg Down),, 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
Set 6 – Legs
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Kneel Down Both Legs (Right Left, Right Left), 10 seconds rest
3. 50 seconds Kneel Down Both Legs (Left Right, Left, Right ), 10 seconds rest
Module 2
1. 50 seconds Cardio (Split Squat, Bum To Bench), 10 seconds rest
2. 50 seconds Single Arm Deadlift (Left Arm), 10 seconds rest
3. 50 seconds Single Arm Deadlift (Right Arm), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Tip Toe Bounce (25 Straight, 25 Toes In), 10 seconds rest
3. 50 seconds Tip Toe Bounce (25 Straight, 25 Toes Out), Cool Down and Prepare for Stretching.
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Kneel Down Both Legs (Right Left, Right Left), 10 seconds rest
3. 50 seconds Kneel Down Both Legs (Left Right, Left, Right ), 10 seconds rest
Module 2
1. 50 seconds Cardio (Split Squat, Bum To Bench), 10 seconds rest
2. 50 seconds Single Arm Deadlift (Left Arm), 10 seconds rest
3. 50 seconds Single Arm Deadlift (Right Arm), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Tip Toe Bounce (25 Straight, 25 Toes In), 10 seconds rest
3. 50 seconds Tip Toe Bounce (25 Straight, 25 Toes Out), Cool Down and Prepare for Stretching.
Cool Down And Stretch
Take your time and cool off and stretch now. You have earned it…