Tuesday 22 August 2006: B-CIRCUITS
B-CIRCUITS
Today's workout is based on a routine created by Bryce Lane. It is challenging but highly effective for developing the strength-endurance needed for real-world, functional fitness. Complete as many circuits as possible in twenty minutes. Remember to land lightly.
Advanced:
- 12 Short range Jumps
(Short range of motion, just jump as you would for a jump test) - 12 Full range Squat Jumps
(Jump from a full or three-quarter squat, a.k.a. star jump) - 20 Bodyweight Squats
(E.g. Hindu, Deep Knee Bend, Sumo, etc.)
Intermediate:
- 6 Short range Jumps
- 6 Medium-Full range Squat Jumps
(Jump from a half, three-quarter, or full squat depending on your ability) - 10 Bodyweight Squats
Trainees that are uncomfortable with or not conditioned for jumping exercises should perform the Basic circuit, even if they have previously completed Intermediate or Advanced workouts.
Basic:
- 5 Lunges each leg
(Step forward with hands on hips. Bend your front leg to a 90 degree angle; your rear leg should be bent with the knee close to the ground.) - 5 Heel Raises
(Stand with your feet slightly apart. Rise onto the balls of your feet and flex your calves.) - 5 Half-Squats
Post results to Comments.
5 comments:
9 intermediate
7 basic
needed a little support at the end. very hard.
8 circuits of the Advanced (12r,12r, 20r).
I think this is a nice complement to the 30/30 Squat Jumps x 10min, 30/30 BW Squats x 10min workout that we do every few weeks.
8 circuits of Advanced in 18:12. I had time to do a ninth, but I just couldn't move my legs. Great workout. Walking will be a challenge tomorrow.
DD: 22 Inter
JD: 20 Basic
It was very early in the morning and I was still tired, but managed 22 rounds of the basic circuit!
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