High Intensity Interval Session
If you are feeling up for a challenge grab a friend or head down to a local park and give this session a go! This work out will burn a tone of calories and will increase your cardiovascular fitness
You will need to have some witches hats to mark out the work out and a stop watch (you can use your phone).
Set Up
– Mark out 5 cones which are evenly spaced 10m apart.
Warm Up
Light walk/jog for 5minutes
Perform the following exercises for to the second cone set up 20m away. Then walk back for recovery.
-High Knees
-Butt Kicks
– Walking lunges
-Toe touches
-Side Steps
-Stride through
Leg swings and joint mobilisation
Conditioning
Drill 1
Sprint as hard as possible and then walk back slowly in between each. Make sure that each run is 100% effort
– 5 x 10m sprints
– 4 x 20m sprints
– 3 x 30m sprints
– 2 x 40m sprints
– 1 x 50m sprints
Drill 2
Set your timer for 7 minutes. The aim will be to get as far as possible in the 7 minutes. If you are with a partner race each other and see who can get the most done. (This is tough, to make it easier simply reduce the time).
You will start at the first cone, run to the next cone as fast as you can and drop to your belly. Get up and sprint to the next cone and drop down again. Continue doing this until you reach the last cone. Once you are there, turn and run back. Repeat for the entire 7 minutes.
Upon completion rest for 3 minutes and repeat. On your second set, you will set your timer to 3.5 minutes.
Drill 3
Perform as many burpee’s as possible in 1 minute! Rest for 1 minute and then repeat for 3 sets. You can make this easier by using a chair to modify the burpee or you could change to star jumps.
Cool Down
Walk for 5 minutes and then complete a full body stretch!
Good luck and enjoy!!
