Monday 19 October 2015

Try this

Here is a circuit training workout from a Personal Training session of mine:


1) 5 minute cardio warm-up.


2) Bodyweight warm-up of press-ups x 30 seconds, TRX Rows x 30 seconds and squats x 30 seconds (twice through).


3) The circuit was based around a pyramid of exercises, finishing back where we started:


500 Metre row at level 7
800 Metre run at 1% incline
30 Bodyweight walking lunges (15 per side and alternate)
20 Kettlebell two-handed shoulder presses (a weight you can just about manage 20 with)
15 Squat jumps
10 Sit-ups
15 Squat jumps
20 Kettlebell two-handed shoulder presses
30 Bodyweight walking lunges
800 Metre run at 1% incline
500 Metre row at level 7



Cool-down for 3-5 minutes with a slow walk followed by a stretch.
Time yourself in section 3. Then do this workout once a week for 4 weeks, looking to improve your time each week. Make sure your technique is good and you work hard!

Oli.


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