Hi guys, welcome to our Round Robin Circuit workout. We got up first thing in the morning. This was truly an amazing day where two stunning rainbows came to greet us. Wow! Now you don't see that every day. Enjoy the workout!
Principles
Exercise order - lower body/upper body/core
Techniques:
Circuit training Rest Pause (if required)
Instructions
9 exercises of 20 reps each completes 1 circuit, repeat this 3 times with 2 minutes recovery between circuits.
Use a rest pause of 3-5 secs if failure occurs and then continue the set until you have achieved 20 reps.
Move on to the next exercise without a rest.
Remember to warm up and cool down properly for the session.
Exercises
1. Sumo Squats (with raised knee)
Take a wide stance with feet at about 45 degree angle hands togethrer in front of body.
Squat to thigh parallel with ground keeping back flat, knees in line with feet and looking straight ahead.
Raise one knee in bent position as you come up.
Repeat on other side for required number of reps keeping a smooth full range of movement.
2. Press Ups (with upper body raised)
Adopt a press up position with hands placed on raised surface for an easier variation.
Place hands beyond shoulder width activating core muscles to keep body in straight line from shoulders to ankles.
Lower body bending arms to 90 degrees and raise until arms are straight.
Repeat maintaining a smooth full range of movement for required number of reps.
3. The Hundred
Lying down on your back, keep your spine in a neutral or slightly flat position and your lower abs drawn in towards your spine. Position your legs straight up from your hips. Position your arms extended by your side with your palms down.
Keeping your abdominals drawn in towards your spine. Lower your straight legs away from you until you feel the tension increase in your abs. Sit up as high as you can and until you feel a strong contraction through the abdominal area. At the top of the motion with your arms of the ground perform small pulsing movements with your hands. One rep of this exercise is one pulse movement of your hands.
The exercise is called the hundred after the amount of repetitions normally performed.
4. Kick Lunge
From a standing position with feet together step back into lunge position bending knees to 90 degree angles.
Keep knees in line with feet and do not allow friont knee to travel forward of toes.
Step out of the lunge and raise the rear leg up to a comfortable height. You can reach for the toe with the opposite hand if you want. Complete required number of reps on each leg and change sides.
Maintain a smooth full range of movement and keep balance throughout.
5. Standing Row (using a towel)
Place a towel around a post and take hold leaning back until arms are fully extended.
Activate your core keeping your body straight.
You can bend your knees slightly.
Pull yourself up towards your hands keeping elbows close to your body, extend fully and repeat with a smooth full range of movement until required reps are completed.
6. Oblique Side Raise (both hands down)
Lying down, on your side, position your elbow directly under your shoulder. Have your knees bent slightly and your feet together. Put the hand of your top arm in front of you on the floor for support and rotate your top hip slightly forward.
Keeping your abdominals drawn in towards your spine and your hip slightly forward lift your hips as high as you can. Slowly lower back to the start position.
Complete the desired amount of reps then repeat on the other side.
7. Single Leg Bridge (hamstring version)
Lie down on back with spine neutral and legs bent, feet flat on floor and hands palm down at side of body.
Activate core then extend one leg and raise hips using other leg until body is in a straight line from shoulder to knees tightening hamstring and glute muscles.
Lower slowly to ground and repeat with a smooth full range of movement until required reps are completed.
8. Bench Dips
Place hands on raised surface with fingers forward over edge. Knees should be bent to about 90 degrees with feet together and flat on floor.
Lower slowly bending arms to 90 degrees keeping back flat and in a vertical position, extend arms fully up keeping a smooth full range of movement repeating until required number of reps are completed.
9. Alternate leg drops (bent leg or straight leg variation)
Lying down on your back, keep your spine in a neutral or slightly flat position and your lower abs drawn in towards your spine.
Position your legs straight up from your hips with your knees bent. Position your arms by your side.
Keeping your abdominals drawn in towards your spine.
Keeping your knee bend constant, lower your right leg from the hip towards the ground as far as you can while keeping your spine neutral.
Return to the start position and repeat on the opposite side.
