The following circuit to be done sometime this weekend:

Warmup – See Monday

 

Set 1:  Do this set 3 times before set 2

High Knee Lunge x20 (10 each leg)

10 suitcases (abs)

30 Russian Twists (abs)

 

Backward Lunges x20 (10 each leg)

5 V-sits (abs)

30 Bicycles (abs)

 

Set 2: Do this set 5 times

Tempo 100m at 70% pace (estimate distance)

20 regular squats

10 suitcases

30 Russian Twists

 

Tempo back 100m at 70%

20 single leg squats (10 each leg)

5 V-sits

30 Bicycles

 

Finish with planks: 2 sets – 30 sec each side, 45 sec front

 

Workout Totals should be:

High knee lunges – 60 (30 each leg), Backward lunges – 60 (30 each leg), Tempo runs – 10, Regular Squats – 100, Single leg squats – 100 (50 each leg)

Abs: Suitcases – 80, Russian Twists – 240, V Sits – 40, Bicycles – 240,