WARM-UP
Jogging on the Spot
- Jogging up and down
- Side to side
- Forwards and back
- Out and in
- Jumping up and down
- Lifting the knees
- Lifting the heels
- Back jogging
Roll the Shoulders
- (Alternate, forwards)
- And back
- Both together (forwards)
- And back
Side Stretch
Arm down to one side, raise other arm over shoulder.
(Feel stretch from armpit to hip. Repeat twice each side.)
Leg Stretch
Step long. One foot forward, one back, drop down into the stretch. Other side.
Squat Thrusts
(One of:)
- Throwing the feet backwards for ten
- Throwing the feet back and out for ten
- Racing start, quick twenty
Lying on one Side
(One of various, on one side then the other:)
- Knee to shoulder, lots of times
- Raising and lowering leg, lots of times
- One leg straight, other foot on floor in front of thigh, lifting and lowering lots of times
- Into the Side Plank (feet together, both hands on floor, press up)
Onto Your Back
(One or more of various:)
- Six good sit-ups
- Elbow to opposite knee for six sit-ups
- Leg lift and crossover, raising and lowering lots of times
- The Box for ten
- Pedallo, quick twenty
- Into the shoulder balance for the pedallo (forward), and back
- Arm out to one side, knees over to opposite side (twice each way)
- Heels on floor, arms out behind, raise the hips (raise and lower twice)
- Arms down to sides, legs straight, feet off the floor and hold (repeat twice)
Sitting Up
(Occasionally, one of:)
- Lean forward, take toes in hands, straighten the knees
- One foot against opposite thigh, stretch down (then other side)
Kneeling
(Only rarely:)
- Toes and knees on floor, hands on heels, push hips forward (raise and lower twice)
On Your Front
(Only sometimes. One of various:)
- Hips and palms on floor, raise shoulders and hold (repeat twice)
- Elbows and hands on floor, raise and hold into the Plank (repeat twice)
- Take one foot in one hand, lift and hold (then switch over)
- Hips flat on floor, chin on hands, raise one leg (then switch over)
Hip Stretch
Sitting up, heels together, push down with the knees.
Press-Ups
Five press-ups, then we're up and running.
Jogging
- Back jogging
- And faster
- Fast as you can
- Taking that down
CIRCUIT
Go Hard or Go Home!
Exercise Calls
- Check the weights/Winding that up
- And go
- And rest
- And go
- And change
(15s,30s,15s,30s,30s - each exercise 2:00, or 2:45 for triples circuits)
Countdown to the End
- Two to do
- On to the last
- And finish!
WARM-DOWN
Sometimes commenced with light jogging.
Roll the Hips
(First one way, then the other.)
Arm Stretch
(One of the following, one way then the other:)
- One arm out straight, other arm across, twist and hold.
- Hands together, fingers interlocked, twist and hold.
- One arm over shoulder, push back with the other.
- One arm across, push back with the other.
Leg Stretch
(One of the following.)
- Lean Forward, Stretch Down (touching feet if can).
- One foot forward, leg straight, one foot back, bend knee.
Lift One Leg
One foot standing, hold other ankle and pull back, switching that over.
Shaking that out. And we're all done and dusted!