If you are short on time and need to get a quick fitness hit. Then try the session below.
It might appear you need some kit that might not be at your local gym, but you can put in a spin bike cycle, instead of the prowler (a weighted sled with different grips on it) push. You can of course use a treadmill. Ill include a couple of the timings for bike and treadmill below.
Session
Big mobility based warm up. Make sure you get all the major body parts warm.
You can go for a jog, or skip as well.
Knee hugs, into a lunge. 4 each side
Leg swings 10 each side.
Super mans 4 each leg
Upper body rotations.
Side lunges
Russian twists (lay on floor on back, knees bent. Rotate from side to side)
Dynamic calfs.
Circuit of the following.
- 1) 25m prowler push x 4
Or
Treadmill 25 seconds on, 10 off on 3% incline x 4
Or
Bike 20 second sprint out of saddle medium reistance to high, 10 second low intensity. X4
- Med ball slam x 6
- good over head stretch and low squat finish.
- Saq ladder x 4 (each with different footwork)
- 2 feet in, latteral, latteral in and out, icky shuffle. 2 forward 1 back.
- Down up with butt tap x 6
Chest flat on the floor, reach back touch your bum with 2 hands then, jump to your feet again.
2 min recovery
Do 5 total rounds in total of every exercise
Protien shake.
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