Circuits:
3 x 6, 2 x 6, 1 x 6
The same circuit we’ve done before with 3 sets of 6 exercises, then 2 sets, then 1. However, instead of 30 seconds on each, you’ll do 15 reps.
The rest goes up slightly, to 15s between each.
This week’s exercises are:
- Lunge jump (15 each leg, swap to lunges to manage fatigue)
- Lying flaton your back, legs from floor up to pike (90 degrees) and down under control
- Burpee (no press-up)
- Chest to floor press-up (release hands)
- Sumo squat (wider feet plant than normal squat)
- Tricep dip (from a chair or bench, not too fast, bum to floor then up to straight arm)
Rest between each ‘batch’ of exercises is 3 minutes. Don’t rush through – think about quality on each exercise!
Speed/Speed Endurance:
Warm up and drills (10-15 minutes)
Try Sian’s sprint challenge first (on FB and IG)
Session:
Hill sprints – 2x100m
100m uphill sprint, jog back, 100m uphill, jog back.
8 minutes rest.
Four sets total.
See if you can find a decent uphill section on one of your walking or running routes, if you don’t already have a favoured place to do this. Paved or grass, and balance the gradient against how hard you want to work!
Sprints:
Warm up and drills (don’t skimp on this, as sprints fire the muscles hard and they need to be ready)
25-50m turnaround sprints
Four different start types (drop-in, rolling, three point and standing/lean), do four turnaround (very short/no rest) sprints.
Max distance 50m.
Focus on projection – moving yourself as far and as fast as possible. Arm drive, knee drive and leaning into the acceleration.
Rest for five minutes between sets.
Do four sets total.