Extra Fitness examples

Not all of us can make it to training every week & often struggle to either get motivation to train separately or come up with things to do.

Here are a couple of exercises that will help your prep for champs or just day to day fitness.

Tommy Fox is running fitness sessions every Thursday, so try and get along to those. If you can’t have a go at these little beautys!

Send a photo through to the chat if you do get out for a session by yourself.

 

Running Program (Treadmill)

Minutes	Speed (kms)	Treddy Use	Notes
1	10	incline 1 – 2%	Slowly building up speed
2	10.5	incline 1 – 2%
3	11	incline 1 – 2%
4	11.5	incline 1 – 2%
5	12	incline 1 – 2%
6	12.5	incline 1 – 2%
7	13	incline 1 – 2%
8	13.5	incline 1 – 2%
9	14	incline 1 – 2%
10	10	stand on side of treddy	Total Rest
11	10	Incline 9%	Run for 20 secs rest for 10 sec, should be 8 efforts
12	10	Incline 9%
13	10	Incline 9%
14	10	Incline 9%
15	14-16	Incline 1%	First 15secs Rest on the side 45 secs Sprint
16	14-16	Incline 1%
17	14-16	Incline 1%
18	11	stand on side of treddy	Total Rest
19	11	incline 10%	Run for 20 secs rest for 10 sec, should be 8 efforts
20	11	incline 10%
21	11	incline 10%
22	11	incline 10%
23	6	Incline 1%	Rest or Walk
24	14-16	Incline 1%	First 15 secs Rest on the side remaining 45 secs Sprint (extra work add 1% to the incline after each minute)
25	14-16	Incline 1%
26	14-16	Incline 1%
27	14-16	Incline 1%
28	14-16	Incline 1%
29	6	Incline 1%	Walk and grab hold of the heart rate sensors and see how much heart rate drops in 2 mins
30	6	Incline 1%

 

 

Running Programs(s) (Rugby Pitch)

Sprint the length of the rugby pitch & jog back (start off with doing it on 1 min cycles)

If 1 min cycles is too much rest, change to 45-50 seconds

Repeat 20-30 times

 

Laps of the rugby pitch, sprint the length & jog the width (10-15 laps)

Time yourself & see if you can beat it each time

 

Mixed Running & Body weight exercise

Works best in partners but still can be done by yourself

Sprint width of Rugby pitch & jog Straight back

10 Push ups

Sprint width of Rugby pitch & jog Straight back

until 50 push ups have been completed

Continue the same pattern with the following exercises

100 sit ups (25 each time if doing it by yourself, otherwise as many as you can get in while you partner is running)

100 squats (25 each time if doing it by yourself, otherwise as many as you can get in while you partner is running)

200 lunges (25 each time if doing it by yourself, otherwise as many as you can get in while you partner is running)

50 burpees (5-10 each time if doing it by yourself, otherwise as many as you can get in while you partner is running)

100 side to side tapping ankles (25 each time if doing it by yourself, otherwise as many as you can get in while you partner is running)