Fitness /  Endurance Circuit 5

    • Description:

      Establish a rhythm with the sprints/laterals, making turns/changes of direction as smooth as possible.

    • Exercise Notes:Complete 1 set each of the 20 sprints and 20 lateral, resting 1min between each. Move immediately onto your 'penalty' exercise reps.

    • Minutes on exercise:5:00

    • Description:

      TARGET TIMES: Elite - 52secs sprints/42secs laterals; Intermediate - 58/46secs; Foundation - 62/50secs. Rest for 2mins, then move onto next set of the 20/20 exercise.

    • Exercise Notes:Complete one rep of the exercise for each second you missed your target times for across the sprints/laterals (e.g. if you missed sprint target by 3secs and laterals by 4secs, you'd complete 7 reps)

    • Minutes on exercise:3:00

    • Description:

      Establish a rhythm with the sprints/laterals, making turns/changes of direction as smooth as possible.

    • Exercise Notes:Complete 1 set each of the 20 sprints and 20 lateral, resting 1min between each. Move immediately onto your 'penalty' exercise reps.

    • Minutes on exercise:5:00

    • Description:

      TARGET TIMES: Elite - 52secs sprints/42secs laterals; Intermediate - 58/46secs; Foundation - 62/50secs. Rest for 2mins, then move onto next set of the 20/20 exercise.

    • Exercise Notes:Complete 3secs of the plank for each second you missed your target times for across the sprints/laterals (e.g. if you missed sprint target by 3secs and laterals by 4secs, you'd complete 21secs plank)

    • Minutes on exercise:3:00

    • Description:

      Establish a rhythm with the sprints/laterals, making turns/changes of direction as smooth as possible.

    • Exercise Notes:Complete 1 set each of the 20 sprints and 20 lateral, resting 1min between each. Move immediately onto your 'penalty' exercise reps.

    • Minutes on exercise:5:00

    • Description:

      TARGET TIMES: Elite - 52secs sprints/42secs laterals; Intermediate - 58/46secs; Foundation - 62/50secs. Rest for 2mins, then repeat the 3 sets of 20/20>penalty reps for 2 to 4 total circuits.

    • Exercise Notes:Complete one rep of the exercise for each second you missed your target times for across the sprints/laterals (e.g. if you missed sprint target by 3secs and laterals by 4secs, you'd complete 7 reps)

    • Minutes on exercise:3:00