Circuit training class - 55 mins
The breakdown of the class is like this:
1 minute running at a pace that you could sustain for 20 mins (slow)
1 minute running at a fast pace (trainer recommends 7mph and 9 mph - way too fast for me! - I usually run at 6 and 7.4)
1 min slow run
1 min fast run
1 min slow run
1 min fast run
1 min slow run
1 min fast run
30 seconds slow run
90 seconds fast run, increasing after 30 sec
30 seconds slow run
90 seconds fast run, increasing after 30 sec
30 seconds slow run
90 seconds fast run, increasing after 30 sec
30 seconds slow run
90 seconds fast run, increasing after 30 sec
(yes that is 16 minutes of RUNNING - a lifetime for me)
Upper body-
30 seconds push ups
30 seconds plank
30 seconds push ups
30 seconds plank
15 reps chest press
15 reps butterfly
15 reps chest press
15 reps butterfly
30 seconds pull down with resistance bands
15 second pull to side with resistance bands
30 seconds pull down with resistance bands
15 second pull to side with resistance bands
15 lateral raises
15 side raises
15 lateral raises
15 side raises
30 seconds small arm circles forward
30 seconds small arm circles backward
30 seconds small arm circles forward
30 seconds small arm circles backward
Back on Machines
warm up 1 min
1 minute run at fast pace
get off machine and squat for 30 seconds
1 minute run at fast pace
30 second squat
1 minute run at fast pace
30 second squat
90 second run
30 second squat
90 second run
30 second squat
90 second run
1 minute squat
Lower body and Ab work!
Ok, I don't remember all of them
30 second squat
20 1 leg squat
30 second squat
20 1 leg squat
30 second side squat left
30 second side squat right
2 minute "monster walk" with resistance bands
30 suitcase crunches
30 elbow/knee crunches left side
30 elbow/knee crunches right side
30 hip raises
30 second plank
30 second side plank
30 second plank
30 second side plank
30 second small scissors
30 hip raises
That is all I can recall. During the squat/run segment, he also puts out a rope ladder on the floor that people can run through instead of running. It looks really hard (hopping along, double steps, etc). My goal is to do that by the time I am ready to buy a new punch card for classes.
Pez
@
9:52 PM
v
v
