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Duration

43 minutes

Type

Circuit

Equipment

N/A - Bodyweight

Training Session Description

This is a light to medium intensity bodyweight session, depending on how much you choose to do!

All you need is some comfortable clothes, a bit of floor space and a glass of water!

Most of all have fun, stay safe and enjoy yourself.

This training session is brought to you by Non Gendered Fitness and proudly sponsored by Drummond Street Services and Queerspace.

Exercises

Warm Up
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Part 1 - x3 Sets
Lying Leg Tuck Ups x10 alternating left and right
Single Leg Squat x10 each side
High Knees/Butt Kicks x10 of each
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Part 2 - x3 Sets
Chest Raise x10
Knee to Ground x10 alternating left and right
Chair/Bench Dip x10
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Part 3 - x3 Sets
Plank Reach x 10 alternating left and right
Scissor Kicks x10 alternating left and right
Standing Lateral Leg Raise x10 each side

What are sets and reps?

Reps

Reps is a short term for ‘repetitions’. It’s how many times you repeat the exercise. So if your trainer says “Do 10 reps of bodyweight squats”, that means you do 10x squats.

Sets

In circuit training sessions, exercises are grouped together. These groups are called, Sets and are often repeated a number of times. For example, if your trainer says to do 3 sets of a 30 second plank, a 30 second and 10x cobras… that means you do those exercises, then you repeat them for a total of 3x times.

Rounds

In many training sessions, exercise and sets of exercises are grouped together to the highest level. It’s common to call these groups, Rounds. You will generally have a small break in between rounds.

**Some trainers may use sets and rounds interchangeably, but in NGF’s training, we use it this way.

Video Transcript

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When I first started working out with Bowie I was convinced I wouldn’t stick it out for longer than 3 weeks. In my first initial workout we went through an assessment so Bowie could get a good understanding of where my fitness, or lack thereof, was. That first workout came with quite a few realisation moments for me as well.

As a child athlete I had known my body to be strong and lean and it could do just about anything I tried on the first go. As I grew up I held onto that level of flexibility and strength…

…until I had a baby.

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