This Is Your Weekly Training Session
Your weekly training session this week is a cardio circuit using only your body weight. It is a great functional workout. Working all muscle groups using body moves that I use with my Dance students. It gets you burning calories fast whilst working your muscles in a functional pattern to improve flexibility and strength. Feel better and move better with this dance inspired workout circuit.
Warm Up
7 mins Walk or Jog on the Treadmill
Then you will need a little room for the next part of the warm up. Enough room so that you can perform one exercise one way and then a different movement on the way back.
- Frog Jumps or bounds for 6
- Jog Back
- Side straddle jumps leading with the right side
- Jog back
- Side straddle jumps leading with the left side.
- Hoping with left leg for 10
- Jog back
- Hoping with right leg for 10
- Repeat this warm up twice through.
Circuit
- Touch forward push up x 10
- Mountain Climber x 20
- Straight leg sit ups x 10
- Run on Treadmill or skipping for 2 mins
- Repeat this twice through
- Rock and Roll into Tuck Jump x 6
- Kneeling into step ups x 20 (10 each leg)
- Walk out and Walk back x 10
- Side plank (30 seconds each side)
- Repeat this twice through
- Touch forward triceps push ups x 10
- Side lying leg kicks (to loosen off the hips and legs)
- 1/2 Burpee x 10
- Frog Jumps back and forth x 10
- Repeat twice through
Warm Down
5 min Walk and then Stretch your arms and legs. Then if you are keen to increase your flexibility, you could try to do the splits. Sitting in splits for 30-40 seconds each leg will help with your lower body flexibility and keep you feeling supple.