Alan Lightfoot
Always start with a warm-up which can be some low intensity exercises such as jogging on the spot, low intensity star jumps, jumping side to side, heel kicks, high knees and some light jumps on the spot for 30 seconds each. Then repeat these exercises again but picking up the intensity on each. Perform some dynamic stretches (stretches with gentle movements) and some mobility exercises. You could also go for a light 10-minute run or a 10-minute cycle beforehand.
Once you are warmed up make sure that you have sufficient space around you with good lighting, well ventilated and have a mat, towel and a drink to hand. I would also always recommend that you do the exercises wearing adequate shoes.
Perform 3 sets of the following exercises. Concentrate on form rather than how many you can do but still count how many you are doing so you can compare in future rounds or occasions you perform this set. This will give you a target and also highlight if you are getting fitter on each exercise.
The Ladder sequence version 2
Similar to the Ladder sequence above. Perform each exercise in order for 30 seconds but do it as if you were going up the rungs of a ladder. I.e. First rung is Squats only then have 30 seconds rest. Next rung is Squats for 30 seconds then pressups for 30 seconds then rest for 30 seconds. Third run is squats for 30 seconds, pressups for 30 seconds, Burpees for 30 seconds then 30 seconds rest. Keep adding the next exercise to the routine in order until you get to the last exercise. This time perform all the exercises in reverse order but take away the first exercise and keep repeating until you get to the last exercise again. For example, once you get to the final exercise the next round would be: I.e. Reverse pressups 30 seconds then dips, lunges, mountain climbers, Burpees, pressups, squats then 30 seconds rest, next set repeat all the exercises again but take away the squats at the end, next round all the exercises again taking away the squats and the pressups, etc until you are just left with the Reverse crunches and then you finish. You can substitute any of the exercise for harder varieties or different exercises if you prefer.
- Squats 30 seconds
- Pressups
- Burpees
- Mountain climbers
- Lunges
- Dips
- Reverse pressups
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