If the main, super set, is too challenging, start by doing less repeats and increase the repeats the stronger you get. If I go too quickly, don’t try to stay with me but do as many as you can in the same time.
Once you have mastered this video, you can increase repeats.
Circuit training is an overall body workout with a combination of aerobic fitness and resistance exercises. A circuit has exercise stations which are short and intense. The stations can require weights, resistance bands or your own body weight. The session can last 30-45min.
The purpose of circuits is to enhance strength, stamina and suppleness/agility while improving cardio fitness. It is ideal to add a circuit session into winter training.
If you see 1 hour strength on your programme, your can try one of these circuits.
Speed Circuit (Winter training/Pre-session)
No Weights required
Targets running form, stride length and speed combined with strength.
10 min Easy running to warmup
Run 4 x 200m R Pace with 1 min rest
20 bench step ups or pavilion stairs
Run 1 x 400m at R Pace
20 squats
Run 4 x 200m at R Pace with 1min rest in between
2 sets of 30s side plank on each side
8 x 100m at R Pace, with 30 seconds rest in between
Plank for 1 min
8 x 50m at R Pace, with 15 seconds rest in between
