Circuits
Today – variations – from easier to harder
Three versions of each exercise, increasing the difficulty to a level that you can sustain but makes you work!
45s/15s, 40s/20s, 30s/30s work to rest period, so 3 minutes on each group of exercises, 29:30 total.
Exercises:
Press up (standard, wide, military)
Sit up (standard, twist, v)
Burpee (standard, chest to floor, hand release)
Squat thrust (standard, wide, oblique)
Squat (air squat, squat hold, squat jump)
Tricep dip (normal, narrow, hip extension)
Sitting to standing (from a chair, from the floor, get-ups)
Hops (bunny hop, jumping jack, star jump)
Lunges (walking lunge, reverse lunge, lunge jump)
Running (lower knee and slower, higher and faster, highest and fastest)
The rest periods are 15s, 20s and 30s after each exercise.
Speed endurance/speed
Warm up – not too intense but you still need to get blood flow to muscles up. Jog and technical drills – work on form rather than intensity.
Session:
Hills (a moderate grass or paved slope). 30m fast, jog back, 50m fast.
3 minute rest.
8 reps total.
Sprints
Warm up – not too intense but you still need to get blood flow to muscles up. Jog and technical drills – work on form rather than intensity.
Session:
Hills (a moderate grass or paved slope). 30m fast, jog back, 50m fast.
3 minute rest.
8 reps total.