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Duration

53 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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Round 1 - 7 Minutes
Step Back/Stand Up x5
Leg Tuck Up x10
Plank Walk x6
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Round 2 - 7 Minutes
Bulgarian Squat x5
Single Leg Calf Raise x10
Bird Dog x5
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Round 3 - 7 Minutes
Knees to Ground x10
Monkey Walk x6
Around the World x6

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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