Sunday, October 27, 2013

"The" Fitness Class at Home

As there are no classes this week we decided to give you a session to complete at home. We have followed a similar format to the Monday Wednesday sessions but we have kept everything strictly body weight (sorry no resisted band sprints this week!) and the workout can be completed with little space.

The following are not to be used as instructional videos but have merely been posted to remind you of the movements if you do not recognise the names. If you are to follow this workout I must remind you that as usual you are under taking it at your own risk. Ensure you have sufficient space in which to train and keep hydrated.

Warm Up

Ankle & Neck Mobility Circuit - 1-3 rds, 6-10 reps
Standing ankle mobility
Ankle Circles
Shrug Up & Back
Neck mobility (look left, right, up, down, side to side)
Shoulder circles (small into Large, both ways)

Standing Leg Swing Circuit – 2-3 rds, 12-15 reps
Standing straight leg swing
Kick backs
Across the body swing

Supine Mobility Circuit
Lying straight leg raise
Hip pop ups
Single leg pop ups
Iron cross

Prone Mobility Circuit – 1-3 rds, 10 reps
Hip circles
Outside leg raise
Straight leg heel raise
Bird/ dog
Lying opposite arm/ leg raise
Scapular push ups
Kneeling T-spine rotations

Dynamic Mobility 1-2 rds, 8-12 reps
Squat to overhead squat
Groiner with rotation
Mountain climbers

1-3 rds, 12-15 reps
Jumping jacks
Seal Jumps
Cross overs

1-2 rds, 6-10 reps
Gate swings

Power Circuit
Skater lunges 6-8 steps each side
Power push ups against wall 6-8 reps
Squat jumps 6-8 reps

Rest for 60 secs at the end of each circuit

Strength Circuit 2-3 rds
Lunge holds (hold this position for as long as you can on each leg)
Negative push ups (6-8 secs down) 8 reps
Plank with leg lift 4-8 reps each leg or hold the plank for as long as possible

Rest for 30-45 secs between each exercise

Intervals - Tabata
Jumping jacks
20 seconds work then 10 seconds rest
Repeat up to 8 times

Metabolic Conditioning 8-6-4-2 Ladder
Side lunge with reach
Straight leg sit ups
Modified burpees
Elbow to hand plank
Body weight squats

For time, complete 8 reps of each exercise in round one. For the second round complete 6 reps, then 4 reps for the next and finally 2 reps of each exercise for the final circuit.

Cool Down

Walk around for 2-3 minutes to lower your heart rate. Then hold each of the following stretches for 20-30secs each.

Calf (back of lower leg of the rear leg)
Hamstring (back of upper leg)
Hip Flexor & Reach (hip of rear leg plus upper torso)
Upper Back

This can be completed every other day this week. "The" Fitness Class returns to normal next Monday 4th November at 6.30pm at Cambridge Rugby Club. New members are always welcome.

Have fun.