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Here is a copy of my slides from 2015 IDEA West
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5 minute super circuits west
1.
P R E
S E N T E D B Y ©2015IDEAHealth&FitnessAssociation.AllRightsReserved. www.ideafit.com 5-Minute Super- Circuits Brett Klika
2.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Live an extraordinary life and help others do the same.
3.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Today! • Warm-up • Whole body • Superset Whole body • Lower body • Upper body • Heart rate focused • Cool Down • Breathing progressions
4.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Method to the Madness Upper body •Pushes/anterior •Pulls/posterior Trunk • Anterior • Posterior • Transverse • 360 Lower body •Quad dominant •Frontal plane •Hip dominant Heart-rate Focused • Entire body integration
5.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Ground Up Warm-Up 30:10 1. Can openers R 2. Can openers L 3. Crab raises 4. Get-ups R 5. Get ups L 6. Crazy Jacks 7. Simon Says
6.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Circuit 1: Simple Sweat 30:10 1. Whole body: Mountain climbers 2. Upper body push: Push-ups 3. Lower body quad: Lunges 4. 360 Trunk: Plank 5. Upper body posterior: Swimmers 6. Lower body frontal: Lateral lunges 7. Whole body: Jumping Jacks
7.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Circuit 2: Superset Siege 30:10 ***NO REST IN SUPERSET 1. Whole body: Agility circles +Upper body: Push-up spiders 2. Lower body quad: Primal step-ups + Upper body posterior: Prisoners 3. Lower body hip: Curtsey Lunges + Whole body: Worm Walkouts 4. Transverse trunk: 10’s and 2’s + Whole body: Jumping jacks
8.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Circuit #3: Legendary Lower Body 30:10 1. Lower body quad: Revere lunge and rotate 2. Lower body hip R: Balance reach 3. Lower body hip L: Balance reach 4. Lower body frontal plane: Diagonal lunge 5. Lower body quad: Step up squats 6. Lower body frontal: Skater Plyos 7. Lower body quad: Jump lunges
9.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Circuit #4: Whole Body Metabo-Master 30:10 1. Surfers 2. Shadow boxing 3. Jumping jacks 4. Worm Walkouts 5. Agility circles 6. Burpees 7. Sport sprints
10.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Circuit #5: Outrageous Upper Body 30:10 1. Upper body push: Push-up and rotate 2. Upper body posterior: Alternating Supermans 3. Upper body push: Hightail push ups 4. Upper body posterior: Swimmers 5. Upper body push: Plank to push up 6. Upper body posterior: Prisoners 7. Upper body push: Reverse push up spiders
11.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Circuit #6: Terrible Tabatas 20:10 ***8 sets 1.Burpee + Jumping Jack
12.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Yoga Yokel Cool Down 30:10 1. Wag the tail 2. Rockers 3. Child’s pose 4. Pigeon pose R 5. Pigeon pose L 6. Downward dog 7. Hip flexor reach
13.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Breathing Progressions 1. 6-3-6 2. 10-5-10 3. 20-20
14.
© 2015 IDEA
Health & Fitness Association. All Rights Reserved. www.ideafit.com Thank You! Brett Klika www.7minutestofit.com Brettklika.com on Facebook bklika@brettklika.com
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