Lower body & CV
Repeat circuit 4 times – ‘Finisher’ do once at the end Weighted curtsy lunges 20 Step run 30 secs -1 minute Weighted lateral lunges or reverse lunges 40 Jump squats 30 secs - 1 minute Finisher 100 deep squats (use resistance band if you have one) Upper body & CV Repeat circuit 4 times – ‘Finisher’ do once at the end Lateral raises 20 Mountain Climbers 30 secs – 1 minute Front raises 20 Skipping (or sprint on the spot) 30 secs – 1 minute Finisher 100 press ups (or as many as you can – from your knees or full ones for as long as you are able) Core Repeat circuit 4 times – ‘Finisher’ do once at the end Renegade Row 30 taps of shoulders Sprint runs in the garden (or step run on back step) 30 secs – 1 minute Boxer crunches 30 knee/elbow touches Squats 30 secs-1 minute Finisher 100 second plank get as near to it as you can with good form- keep improving) Notes... *Use household objects as weights, if you don’t have them. Water bottles, tins – whatever works *Step run - use bottom step of stairs or back or front door step as your step *Front raises – weights by your sides, core engaged, looking ahead – lift up and forward until parallel with your chest (knuckles face the ceiling) – 20 lifts or more if you can *Skipping – if you can’t skip or you don’t have a rope, sprint on the spot! *Renegade Row – in plank position on your hands, looking ahead, core engaged. Touch the opposite shoulder, holding position – do 30 taps *Ab curls – no need to sit right up. Just curl up until your abs engage, hold for a couple of seconds and slowly down – do 30 curl ups *Mountain Climbers – looking slightly ahead, core engaged – bring your knees forward one at a time *Lateral raises – lighter weights, lift both arms together out to the side, keep core engaged – slow and controlled *Boxer crunches – on your back with feet off the floor and knees bent. Elbow meets opposite knee. A gap between your chin and chest about the size of an apple. *Jump Squats – jumping squat. Start in low squat position – engage core, jump and return to start position *Reverse lunges – core engaged, do decent lunges rather than rushing them – try and get your knee close to the floor each time and push back up. Lateral – as low as you can go either side, small skip through the middle. *Press ups – looking ahead, hands just wider than shoulder width, fingers facing forwards – can do them from your knees but try and get your nose close to the floor *Squats – use a resistance band about an inch about your knees to increase the challenge. Push out on the band as you squat down. Squeeze glutes on the way back up. Lindsey
0 Comments
|
Archives
May 2020
AuthorLindsey Ryan CategoriesArchives
May 2020
Categories |