Training Page 2021-02-23

 

These are the videos for the Bodyweight Circuit on 23rd 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.

 
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 Leg Extension, 10 seconds rest
3. 50 seconds Left Leg, Side Leg Extension, 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Right Leg, Front Leg Extension, 10 seconds rest
3. 50 seconds Left Leg, Front Leg Extension, 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Right Leg, Back Leg Extension, 10 seconds rest
3. 50 seconds Left Leg, Back Leg Extension, 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 With Raised Leg (Alternate Leg), 10 seconds rest
3. 50 seconds Hands Forwards, Hands Back (Right Left, Left Right), 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Stair Climb (Low Press-up Position), 10 seconds rest
3. 50 seconds Up Down Plank (Right Left, Left Right), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Press-up To Shoulder Tap, 10 seconds rest
3. 50 seconds Plank Reach and Plank Salute (Right Left, Left Right), 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 Superman (Arms and Legs Off The Ground), 10 seconds rest
3. 50 seconds Paddle Kick (Thighs off Ground), 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Side Plank With Hip Raise (Left, Double Pump), 10 seconds rest
3. 50 seconds Side Plank With Hip Raise (Right, Double Pump), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Snow Angel (On Stomach, Touch Thighs), 10 seconds rest
3. 50 seconds Straight Leg Raise, Half and Half (On Stomach, Thigh Off Ground), 1 minute recovery

 
Set 4 – Abs Abs Abs…
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds V Sit Ups, 10 seconds rest
3. 50 seconds Bicycle Crunch (With Toe Taps), 10 seconds rest
Module 2
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Windscreen Wipers, 10 seconds rest
3. 50 seconds Static Leg Extensions (5 Inches Off Ground), 10 seconds rest
Module 3
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Sit-Up (Elbows To Knees), 10 seconds rest
3. 50 seconds Knees Bent Ab Crunch (Bring Knees To Head), 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 Heels Rock (Hips High and Back In Line With Arms), 10 seconds rest
3. 50 seconds Hands and Heels Rock Alternate Leg Raise (Hips High and Back In Line With Arms), 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 Triceps Dips, 10 seconds rest
3. 50 seconds High Press-up Position Twist And Kick, 1 minute recovery
 
Set 6 – Legs
Module 1
1. 50 seconds Cardio (Your Choice), 10 seconds rest
2. 50 seconds Rocking Lunge (Right Leg), 10 seconds rest
3. 50 seconds Rocking Lunge (Left 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 Jumps, 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 (Side To Side), 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…