Duration
40 minutes
Type
Intervals
Equipment
Bench/Bed/Chair
Training Session Description
This is a light to medium intensity bodyweight session with 7 minute intervals.
All you need is some comfortable clothes, a bench/chair/bed/couch 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
Crab Walk x8 steps
Tricep Push Ups x6
BW Turkish Get Up x1 each side
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Part 2
Sumo Squat x10
Curtsey lunge x6 each side
Side Plank x 20 second hold each side
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Part 3
Reverse plank x 10 second hold
Diagonal knee to elbow x10 each side
Inchworm x5
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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Try Another Class?
Core Strength and Mobility 01
Free Exercise Class 30
This is a light to medium intensity bodyweight session with 7 minute intervals. Bowie Stover will be your trainer today. 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.