Wk38 – Intense Interval Circuits with Gill

Wednesday morning and it was circuits with Gill.  We haven’t done my Intense Interval Circuits since before I went away on holiday, so I’d kind of forgotten the format of it.

We started off with 4 x 30 second sprints, with 5 seconds rest, then I realised we should have done the warm up as 7 exercises one after the other, repeated 3 times… so we changed it a bit and did the following three times:

Power Jacks
Log Jumps
Hiesman 123
Butt Kicks
High Knees
Vertical Jumps

We didn’t take any rest and just repeated the exercises, 30 seconds work, 5 seconds rest.

Then we went onto the 3 circuits. 
Four exercises for 30 seconds, with a 5 second rest.
3 repeats for each circuit:

Circuit 1:
Power Jumps
Belt Kicks
Hit the Floor
Ski Drills

Circuit 2:
Hurdle Jumps
Globe Jumps
Moving Push Ups
Mountain Climbers

Circuit 3:
Burpees
Diagonal Reach
Tricep V Push ups
Sprints with Lunges

Final Set: (repeated 5 times)
8 Hop Squats
8 Push ups

It was pretty hard going, but I managed to do it all ok and I was glad when it was over!

Circuits: 45 mins, Ave HR: 136 (71%), Max HR: 155 (81%), Calories: 370.
Garmin Training Effect: 2.6

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