STRENGTH TRAINING – CIRCUIT TRAINING
- 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
- 10 push up, 10 Half Jacks (V), 10 sit-up, 10 leg raises
- 10 min Easy running to cool down
- 15 min Easy running to warm up
- 10 Push ups
- 20 crunches
- 30 calf raises
- 2 x 800m at T Pace with 1 min rest in between
- 1 min plank
- 20 walking lunges
- 2 sets of 30s side plank on each side
- 2 x 800m at T Pace with 1 min rest in between
- 10 Half Jacks (V), 10 sit up, 10 leg raises
- 4 x 200m at R Pace with 2 min rest
- 15 min Easy running to cool down
- Squats
- Bench Press
- Concentrated Arm Curls with straight bar
- Leg Extensions
- Lateral pull downs
- Leg Curls
- Shoulder or Arno Press
- Standing Calf raises
- Leg press