Cardio based training session in a circuit format, followed by a toning and core finisher.
2 laps of a 6 station circuit with a 2 minute rest. Each station includes 6 x 30 second consecutive sets of 2 alternating exercises, total of 2 minutes HIIT.
40 second rest between stations.
Equipment used: none
Agility based circuit training, focusing on speed, explosive power and coordination, finishing with a 2 minute plank hold.
2 long laps - 60 seconds of work, 20 seconds of rest
1 short lap - 40 seconds of work, 15 seconds of rest.
2 minutes rest between laps.
Equipment used: agility ladder, skipping ropes, step.
Pod style circuit with a strength building focus using bodyweight and free weights, with a cardio finisher.
3 pods, 4 exercises each.
4 sets at each station.
Drop sets - 40, 30, 20, 20 seconds of work.
20 seconds of rest.
2 minutes rest between pods.
Equipment used: Kettlebell, medicine ball, dumbbell.
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