HIIT Session 08 September 2015
Warm up
Time 5-10 mins.
Include activities such as jogging, arm circles, side steps, high knees, heels to bum, skipping.
Prep Stretches
Dynamic stretches for calves, hamstring, quads, glutes, spine, pecs and upper back.
Main Session
Work at approx. 80% of your max
5 rounds -
6. Side lunge
5 rounds -
2 minutes of continual exercise followed by 1 min rest
Each exercise is done for 20 seconds before immediately moving on to the next one
1.
Reptile walkout
2.
Squat jump
3.
Press ups
4.
Reverse lunge
5.
Rolling plank
Cool Down
Jog – gradually slow down – walk
Stretches
Include stretches for the glutes (bum) – hamstrings – adductors (inner thigh) – pecs – upper back – hip flexors – calves – quads – triceps – shoulders
Try to develop the stretches for calves, hamstrings, hip flexors, pecs.
These muscles are the ones that are often short and stiff.
Developmental stretches = take stretch to the first point of tension – hold for 20 sec – gentle increase the stretch – hold for a further 10 secs.
Circuit Session 07 July 2015
These muscles are the ones that are often short and stiff.
Developmental stretches = take stretch to the first point of tension – hold for 20 sec – gentle increase the stretch – hold for a further 10 secs.
Circuit Session 07 July 2015
Warm up
Time 5-10 mins.
Include activities such as jogging, arm circles, side steps, high knees, heels to bum, skipping.
Prep Stretches
Dynamic stretches for calves, hamstring, quads, glutes, spine, pecs and upper back.
Main Session
Work at approx. 80% of your max
Round 1
45 seconds work/17 seconds rest (to allow for rest and moving on to next ex)
45 seconds work/17 seconds rest (to allow for rest and moving on to next ex)
Bicep curls (using free weights)
Elbow to Knee (lying on floor)
Press ups
Star Jumps
Star Jumps
Tricep Extensions
Skipping (with rope!)
Mountain climbers
Squats (using Kettlebell for weight)
Russian twists
Mountain climbers
Squats (using Kettlebell for weight)
Russian twists
Sprints
Round 2
30 seconds work/11 seconds rest
Repeat the exercises above
30 seconds work/11 seconds rest
Repeat the exercises above
Cool Down
Jog – gradually slow down – walk
Stretches
Include stretches for the glutes (bum) – hamstrings – adductors (inner thigh) – pecs – upper back – hip flexors – calves – quads – triceps – shoulders
Try to develop the stretches for calves, hamstrings, hip flexors, pecs.
These muscles are the ones that are often short and stiff.
Developmental stretches = take stretch to the first point of tension – hold for 20 sec – gentle increase the stretch – hold for a further 10 secs.
These muscles are the ones that are often short and stiff.
Developmental stretches = take stretch to the first point of tension – hold for 20 sec – gentle increase the stretch – hold for a further 10 secs.
Warm up
Time 5-10 mins.
Include activities such as jogging, arm circles, side steps, high knees, heels to bum, skipping.
Prep Stretches
Dynamic stretches for calves, hamstring, quads, glutes, spine, pecs and upper back.
Main Session
Work at approx. 80% of your max
Round 1
45 seconds work/15 seconds rest
45 seconds work/15 seconds rest
High Knees
Tricep extension
Squats
Using a resistance band below your knees adopt a squat position, take 3 steps to the left, then 3 to the right - repeat for desired time
Side lunges
Using a resistance band below your knees adopt a squat position, take 3 steps to the left, then 3 to the right - repeat for desired time
Side lunges
Press ups
Lunges
Using a resistance band held between your hands, raise your arms above your head whilst lunging forward then lower the arms as you come up to standing
Lat Row
Using a resistance band held between your hands, raise your arms above your head whilst lunging forward then lower the arms as you come up to standing
Lat Row
Hill Sprints
Round 2
30 seconds work/10 seconds rest
Repeat the exercises above
30 seconds work/10 seconds rest
Repeat the exercises above
Cool Down
Jog – gradually slow down – walk
Stretches
Include stretches for the glutes (bum) – hamstrings – adductors (inner thigh) – pecs – upper back – hip flexors – calves – quads – triceps – shoulders
Try to develop the stretches for calves, hamstrings, hip flexors, pecs.
These muscles are the ones that are often short and stiff.
Developmental stretches = take stretch to the first point of tension – hold for 20 sec – gentle increase the stretch – hold for a further 10 secs.
These muscles are the ones that are often short and stiff.
Developmental stretches = take stretch to the first point of tension – hold for 20 sec – gentle increase the stretch – hold for a further 10 secs.
HIIT Session 1
Warm up
Time 5-10 mins.
Include activities such as jogging, arm circles, side steps, high knees, heels to bum, skipping.
Prep Stretches
Dynamic stretches for calves, hamstring, quads, glutes, spine, pecs and upper back.
Main Session
Work at approx. 80% of your max
Round 1
45 seconds work/15 seconds rest
45 seconds work/15 seconds rest
Shuttle runs
Squats
Tricep extension
Worm walk (from a standing start place your hands on the floor directly in front of your toes, walk them out until you are in the plank position. Reverse the action until you are standing up)
High knees
Lunges
Press ups
Side lunges
Mountain climbers
Burpees
Round 2
30 seconds work/10 seconds rest
Repeat the exercises above
30 seconds work/10 seconds rest
Repeat the exercises above
Cool Down
Jog – gradually slow down – walk
Stretches
Include stretches for the glutes (bum) – hamstrings – adductors (inner thigh) – pecs – upper back – hip flexors – calves – quads – triceps – shoulders
Try to develop the stretches for calves, hamstrings, hip flexors, pecs.
These muscles are the ones that are often short and stiff.
Developmental stretches = take stretch to the first point of tension – hold for 20 sec – gentle increase the stretch – hold for a further 10 secs.
These muscles are the ones that are often short and stiff.
Developmental stretches = take stretch to the first point of tension – hold for 20 sec – gentle increase the stretch – hold for a further 10 secs.
HIIT Session 2
Warm up
Time 5-10 mins.
Include exercises such as jogging, arm circles, side steps, high knees, heels to bum, skipping.
Prep Stretches
Dynamic stretches for calves, hamstring, quads, glutes, spine, pecs and upper back.
Main Session
Work at approx. 80% of your max
40 – 20 – 10
Do the following exercises for 40 seconds (count your reps) then repeat the same exercise for 20 seconds (you are aiming to do half the amount of reps since the time has halved) repeat the exercise one last time for 10 seconds (again you are aiming to do half the amount of reps you did in 20 second).
For example 40 seconds = 20 press ups, aim to do 10 press ups in 20 seconds and 5 press ups in 10 seconds.
Once completed the first exercise – move on to the next one and repeat the same format.
Long jumps
Press ups
Russian Twists
Lunges
Mountain climbers
Squats
Tricep Dips
Burpees
Ab section
Plank (for 60 seconds)
Side plank (30 seconds each side)
Cool Down
Jog – gradually slow down – walk
Stretches
Include stretches for the glutes (bum) – hamstrings – adductors (inner thigh) – pecs – upper back – hip flexors – calves – quads – triceps – shoulders
Again, try and do developmental stretches for the calves, hamstring, hip flexor and pec.
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