This week’s workout is from the mind of Graham Irving.
Circle of DOOM!
Equipment: Cones, Various equipment of your choice
Form a circle with 16 individual marker cones, leave 5 yards between each cone so the circle formed is of a good size. Each cone has an individual challenge attached. Spread your campers around the circle and inform them of the session layout.
Campers complete their challenge and then perform a run around the outside of the circle for one full lap and then start the challenge at the next cone as soon as they finish the lap. Campers continue this process for 16 mins. After 16 mins give campers a 90 second rest to hydrate and recover.
Round 2 lasts 8 minutes and the process changes slightly to the following:
Cone exercise > Next Cone exercise > Run
So the runs are only after every other cone challenge. Complete the 8 minutes and again give 90secs rest period afterwards
Round 3 is 4 minutes and involves no running at all around the outside, campers simply complete the challenges on the cones as they move round.
For new campers/lower fitness level we have found it wise to give the option of completing half the reps it says on the circuit card IF it is above 20 reps. For example a card stating 15 med ball throws would be the same for everyone. A card saying 50 push ups gives lower fitness clients the chance to half it to 25 reps (as it is above 20 reps).
Exercises you choose can be specific to the equipment you possess. We have included Ropes, Tyres, Heavy tyres, Rugby tackle bags, Jump boxes and bodyweight exercises.
Transform Fitness is a successful Personal Training/Fitcamp organisation running in County Durham, North East England.
Our instructors possess qualifications in Sports performance, Advanced programming and exercise as well as a CV of work within professional clubs within sports therapy and conditioning units.
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