Session 1: Circuits
30 minutes total. Today’s circuit is the familiar round of six exercises, 30s each with a 10s rest between. Three sets, then a three minute rest, two sets and another 3 minute rest, then one set to finish.
The exercises are in similar pairs though! They are:
Press up
Walk-out press up
Burpee
Chest-to-floor burpee
Sit up
Twisting Crunch (elbow to knee)
Session 2: Sprints or Bodyweight Strength
Sprints:
Warm up with drills. A 1 minute run, then drills (15 seconds or 10 reps, whichever is longer):
Fast feet
Mini hops
Wide-narrow hops
A skips (alternating knee drives)
High knees
Heel flicks
B skips (alternating high knees with leg extension)
Walking crossover
1-2 skip
Mini-hop squat
Main speed endurance session if you have space:
Run for 1 minute. Mark how far you’ve run.
Rest for five minutes.
Aim to run the same distance in 55 seconds.
Rest
Repeat for 50 and then 45 seconds.
Don’t start too fast on the 60s run!
For those stuck in a smaller area:
Work on bodyweight strength techniques for the following exercises (watch Youtube where needed):
Power clean (with a lightweight bar)
Front squat (slow down, faster up)
Back squat (slow down, faster up)
Overhead squat
Hip thrusts
Single leg Romanian deadlift
Do each one six times, then swap sides/repeat for three sets.
Finish with a stretching session (I posted some example stretches on Facebook two weeks ago).
Session 3: Sprints or Plyometrics
Sprints –
25m jog
50m sprint (roll in)
25m jog
50m sprint (roll in)
=1 set
6-8 sets total, with a 5-7 minute rest between.
Alternatively: Plyometrics – on a good solid surface that’s level –
Mini-hop
Single leg mini hops
Bunny hops
Bounds (single leg, swapping)
High knee hops
Mini-hop squat
Single leg bounds (don’t swap, use free leg, be careful!)
High knee drives
Alternating low and high hops
10-15 seconds on each, walk back and repeat for three of each. Rest between each.