Скачать или смотреть Indian clubs 105 | Circuit #7 exercise 1/6 (Read description for instructions)

Indian clubs circuit #7 | In and out circuit (complex)

1. Double outer heart shaped swing with wrist circles
2. Double outer heart shaped swing to opposite circles
3. Double outer heart shaped swing into overhead squat
Rest x60 sec
4. Double inner heart shaped swing with wrist circles
5. Double inner heart shaped swings into flag holds
6. Double inner heart shaped swing with alternating lunge
Call it a day, or rest 1-2 minute and repeat this circuit according to time and energy levels.


The exercises in this Indian clubs swinging 105 series are for British/ open style swinging with 2 light clubs.
It is essential that you have mastered the heart shaped swings and transitions, and are looking to learn new exercise combinations and variations. We do not advise this 105 series for new beginners.
Some of the exercises and combinations are relatively simple and intuitive, while some are more challenging.
Each of the exercises are demonstrated briefly for reference purposes.

The circuits are short to make training manageable in your daily rhythm.
You can always repeat a circuit multiple times or combine a few circuits together, depending on how much time or energy you have on a given day. We discuss variability a bit further down below.

1. Remember to take a space check before you swing, and check your equipment.
2. Warm up. Since the exercises are designed for light Indian clubs, warm up does not need to take long.
3. Always train within your capacities, and take a break if needed.
4. If your heart rate is elevated, do not lay down, but walk around slowly while breathing deeply to help recovery.
5. Take a day’s rest from clubs if you feel sore from the previous session’s training.

Goal: feel good training
To feel great, you do not need to train yourself into the ground!
Anywhere from 5-15 minutes can do the job. Keep the tempo easy, like an extended warm up.
When doing short and light intensity sessions, you can train pretty much everyday, but listen to your body’s signal.

Goal: improve your fitness levels
If you are looking at getting maximum benefits of cardiovascular training and improve your overall fitness, then you need to aim for 3 weekly long-ish sessions on non consecutive days.
In this case, the goal is to bring and keep your heart rate up around the 70%
zone of your maximum heart rate for 30-60 minutes. Build your conditioning slowly and gradually to avoid injuries and systemic fatigue.

Variation is important for training progress and motivation.
The obvious factors you can play with are to vary the circuits and the total training time from session to session.
Even a small variation like changing the order of the exercises of a circuit is better than doing the a circuit exactly the same way 2 times in a row.
You can change the template of the circuits too! For example, increase
the work intervals duration (or number of repetitions), or decrease the rest intervals.

Another factor you can vary is intensity.
A session can be intense (huffing and puffing) or easy (barely breaking a sweat).
This can be achieved by swinging faster, or focusing on exercises that also involve the lower body.
As you try all the different exercises, pay attention to the ones that really get your heart rate up, and get you sweating.
It is also worth experimenting with slow motion swinging. A light weight can rapidly feel real heavy!
You can also vary the intensity of a session by swinging heavier clubs than usual.
Just make sure that the clubs do not become too heavy to swing them properly without cutting the range of motion!

To keep it simple, to improve your fitness, vary the intensity of the sessions from time to time, and not only the duration of training.
Consider pushing yourself on the days you feel great, and take it easy if you have had a bad night sleep.