N.B. Always ensure to warm up properly for 5 minutes minimun before commencing any exercise.
1. High intensity cardio intervals
These will only work if you really give them 100% effort on every single work phase. The easiest way to ensure this is to make sure the first one you do is at 100% maximum effort and then try to hit the same distance/speed/level/equivalent on every single attempt. The intervals can be completed on any suitable piece of equipment bike/rower/garden(sprints) but make sure it revolves around short high intensity intervals and the technique must be perfect don’t put joints/muscles at risk when working at such a high intensity.
~30 seconds of Maximum 100% Work Output Vs. ~30 seconds complete rest x 10 Reps
2. Short Full Body Circuits
These need to be completed again with perfect technique and obviously as working for a short period of time the weight/speed/exercises you use needs to challenge you throughout if you don’t feel really challenged come the last rep and your technique is perfect you need more weight or a harder exercise if so let the gym staff know.
Weighted Circuit x 3 Reps
(Each round should take no more than 3.5mins)
Exercise
|
Reps
|
Link
|
Dumbbell Squat/Curl/Press
|
15 total
| |
Fast Star Jumps
|
30 total
| |
Dumbbell Lung/Press
|
15 per leg
| |
Slow Rotating Mountain Climbers
|
30 total
|
Bodyweight circuit x 3 Reps
(Each round should take no more than 3.5mins)
Exercise
|
Reps
|
Link
|
Warrior Jumps
|
15 total
| |
Press Ups
|
15 total
| |
Walking Lung
|
15 per leg
| |
Crunches
|
30 total
|
For more help/motivation with your goals please speak to or email
Daniel Byrne: djb@tonbridge-school.org
Tonbridge School Centre Personal Trainer
