Circuit Training, Football

Ahoj. Jak se mas ? Ha ha. Thats as far as my Czech goes unfortunately... apart from Na Zravi, and the odd curse!

Anyway, there are absolutely loads of exercises you can do ?? do you have any equipment at all ?? Dumb bells, Barbells, medicine balls, stability boards ?? etc

I will assume you dont have anything in which case you will perform each of the following exercises for 30 sec, no rest in between. Once completed have a 2 min rest and perform 2 sets.

Push ups

Oblique Sit Ups (Elbow to opposite knee)

Lunges

Tricep Dips (off a step)

V Crunches (Come up and touch both feet, or alternate if too hard)

Squats

Dolphin Dips (Push up position, bum back and up, swoop down chest close to floor, back to original position).

Back Raises (Lie chest down, raise off floor and hold for 3)

Burpees (Stand, down to press up position, Stand up n' jump)

Power steps for 45 seconds

After 2 weeks either increase to 3 sets, or preferably add/change exercises. DON'T INCREASE DURATION OF EXERCISES OR DECREASE REST... THIS WILL LEAD TO OVERTRAINING! If you have any weights equipment you can do all sorts from Lateral Raises, Bicep Curls, Dumbbell Punches, Half Cleans, Clean and Jerks, Deadlifts, Chest presses, Flyes, Dumbbell Rows etc etc. Either go to a gym and use their facilities or if you want a programme then contact me telling me how many times a week you will train, and medical info i need to know (bad back, knee op's etc) and i will prescribe you a programme. I do charge but it works out a lot cheaper than a yearly membership:)

Zdar, Chris

Well...
Try this for a good workout in 4 minutes. Do each exercise for 20 seconds (at max intensity) with a 10 second break between exercises:

jumping jacks
squats
jump squats
burpies
high knee running in place
burpies
jump split squats
high knee running in place

OR try just alternating between jump split squats and regular squats the whole time

OR replace a set of burpies with flutter kicks

OR do "stair steps" on a chair the whole time.

After doing that a bit, string 3 circuits together. If I warm up with 3 sets of 15 front, side, and back stretch kicks, 3 of these circuits, and a cool down, I'm pretty worked out in 25 minutes.

I know people who do this using pull-ups all 8 sets. Not me...yet.