In the first circuit, we'll focus on glutes activation. We then come to standing and incorporate some balance and stability work into the lower-body focused circuit. The final circuit is upper body and core.
Watch a quick preview of class here: • Functional circuits wo...
EQUIPMENT NEEDED:
-Resistance band loop (you'll need a light band for Circuit 2 so you can get a big range of motion) - I'm using a heavy band for Circuit 1 and a light one for the rest of the class amzn.to/2r952Ai
-Slider (I'm using a dish towel)
-Chair/stool/kitchen counter (something to place your hands on for balance)
In this class, we start with a guided warm up, focusing on mobility. We then move onto our functional circuit work. In each of the three circuits, you'll preform four exercises, back to back (with 5 seconds of transition time in between). The first exercise is done for 60 seconds, and the remaining three for 30 seconds each. You then rest 30 seconds before repeating. So that's 2.5 mins of work, 30 sec rest.
We'll do some unilateral work in Circuits 1 & 2 so we'll complete 4 sets of the circuits, alternating right and left. We'll complete just 3 sets of Circuit 3.
Between circuits, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
02:26 Warm Up & Mobility
09:00 Functional Circuits Workout
Circuit 1- band around thighs
-Kneeling side plank leg abduction, with hips lifting, hips holding
-Top leg circles, hold hips up
-Rev tabletop SL hip lifts
-Low squat pulse, hinge open pulse
Circuit 2 - band around one ankle and one arch
-Sliding back lunge with knee slide
-Leg sweeps in semi lunge
-SL DL to knee drive
-Curtsy to side sweep kick
Circuit 3 - band around forearms
-(kneeling, hinged) High row x2, overhead raise
-Plank steps
-Hand release push ups
-Prone reach and pull with extension
47:41 Cool Down & Stretch
#functionalworkout #functionalcircuits #circuitworkout