Morning circuits at QUB
40 sec for each exercise, 2 exercises per station, so 80 secs on then move.
Set 1 - TRX bands squat jump + inclined row
- Core crunches + Bicycles
- Two footed side to side hurdles + shoulder press (5kg dumbell)
- Press ups + one footed squat thrust
Set 2 - TRX 1 leg squat left + right
- Side plank left + right
- Straight punches with dumbells + lateral raises with dumbells
- Press up matrix (one hand forward one back then switch ever rep) + two foot squat thrus
Set 3 - TRX Squat jump again + inclined fly chest
- Plank + lower back crunch (lie on front and raise legs and shoulder off ground)
- One footed side to side hurdle + alternating arm shoulder press (high tempo)
Evening Interval Training with QUBTri
10 min warm up
5 x 1 mile tempo (85% effort approx 6:40 min mile pace)
90 sec recovery between each effort
10 min cool down + stretch
Notes/
Warm up and cool down consist mainly of running, starting slow and building up pace to warm the muscles. I like to stretch as well mainly groin, hamstrings, quads back and ankles. I also use a prolonged deep squat with gentle rocking which helps prevent sore shins (not scientifically proven). Before running I take 5 mins of stretches as part of a warm up. Post running is a bit longer once indoors between 15-40mins.
No comments:
Post a Comment