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Duration

46 minutes

Type

Circuit

Equipment

N/A - Bodyweight

Training Session Description

This is a gentle 46 minute bodyweight session.

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 - 3x Rounds
Single Leg Deadlift/Hip Raise x6
Lateral Leg Circles x6
Standing Diagonal Knee to Elbow x10
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Part 2 - 3x Rounds
Plank Hand Extensions x10
Tricep Push Up x6
Plank Hip Raise x6
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Part 3 - 3x Rounds
Table Pose Pulse x6
Sit Backs x6
Side Plank x10 seconds

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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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.

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