You will need a set of Dumbells, I did this with a female client this morning and she used 4Kg, and a marker (cone, football, stick). A mat and some space, preferably outside in the Garden. Set up your mat at one end and the marker at the other, about 15 - 20m if possible, or as far apart as you can fit in.
The sequence works like this: Do exercise 1 then sprint to marker and back, that would be one run. Then do exercise 1 & 2 then sprint to marker and back, Then exercise 1, 2 & 3 then sprint again......I'm sure you get the idea keep adding an exercise then sprint etc.
Use the dumbells for every exercise except the Bicycles. Have fun and try to complete in 30mins max.
Exercise Reps Sprints
1 Squat 12 4
2 Push Up 12 6
3 Shoulder Press 12 8
4 Lunges 12 10
5 Row 12 12
(in hand plank position throughout)
6 Abs Bicycles 12 14
7 Chest Flyes 12 16
Run all the way through then last set, circuit it from exercise 7 to 1 with 20 sprints to finish. This is a great way to combine resistance, cardio, fat burning and a massive amount of exercise in a short space of time. Give it a go and have fun.
0 comments:
Post a Comment