Wk29 – Lorn’s Intense Interval Circuits with Gill

Thursday morning: circuits with Gill at Bella at 630am.  We went up to the room upstairs but it was roasting so we went into the main hall instead.

Today we would try out my Intense Interval Circuits.  45 minutes of circuits which would hopefully leave us spent!  The workout is inspired by Sean T’s Insanity workouts (with less rest and stretching… so it should do the trick!)

WARM UP

We warmed up with 3 sets of the following: 30 secs work, 6 secs rest.
30 seconds rest between sets.  (We probably could have done without the rest inbetween sets).

  • JOG
  • POWER SQUATS
  • LOG JUMPS (HURDLES)
  • 123
  • BUTT KICKS
  • HIGH KNEES
  • MUMMY KICKS

MAIN SET 30 secs each, 6 secs rest; 3 sets of each circuit.
30 second rest between sets.

CIRCUIT 1
BASKETBALL JUMPS
BELT KICKS
HIT THE FLOOR
SKI DRILLS

CIRCUIT 2
HURDLE JUMPS
GLOBE JUMPS
MOVING PUSH UPS
MOUNTAIN CLIMBERS

CIRCUIT 3 (equipment needed)
GYM BALL JACK KNIFE (gym ball)
DIAGONAL LIFT (dumbell 5kg)
PLANK WALK UP (mat)
PUNCH UPS (dumbells 3kg)

SECOND SET – repeated 5 times

8 HOP SQUATS
8 PUSH UPS

We forgot to take the gym ball and weights down to the hall so we went up to the gym to finish off circuit 3 and the second set.

I think we could probably go with less rest between sets to keep our heart rates a little higher.

So I’ll set the HIIT app up as:
WARM UP: 7 x 30:6 (1 for each circuit = 3)
Add a rest set in between (24:6 x 1)
MAIN SET: 12 x 30:6  (1 for each Circuit = 3)

I think I’ll maybe think about having a good body weight circuit as a spare incase we forget the equipment again.

Something like:

BURPEES
DIAGONAL REACH
TRICEP V PUSH UPS
SPRINTS WITH LUNGES

We both worked hard and were sweating a lot when we’d finished.  A good workout where we both collapsed on the ground in a pool of sweat at the end!  Roll on Friday rest day!

Circuits: 45 mins, 400 calories, Ave HR: 138 (73%), Max HR: 163 (86%).

 

 

 

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