Fitness /  Repeat-Sprint Endurance Circuit 5 (12mins+)

  • Skipping

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Keep the skip light and fluid, aiming to establish a consistent pace and rhythm

    • Exercise Notes:Skip for 1min, then take a 10sec changeover period before going into your sprints

    • Minutes on exercise:1:00

  • Court sprints

    • Description:

      Work at max intensity for your 10 court sprints. Record your time, and try and maintain it for each subsequent circuit set.

    • Exercise Notes:Take your 10sec changeover period upon completion of your skipping set, and then go into 10 max intensity court sprints. Rest for 1min before moving onto your next skipping set.

    • Minutes on exercise:1:00

  • Skipping

    • Description:

      Keep the skip light and fluid, aiming to establish a consistent pace and rhythm
       

    • Exercise Notes:​Skip for 1min, then take a 10sec changeover period before going into your sprints

    • Minutes on exercise:1:00

  • Court sprints

    • Description:

      Work at max intensity for your 8 court sprints. Record your time, and try and maintain it for each subsequent circuit set.

    • Exercise Notes:Take your 10sec changeover period upon completion of your skipping set, and then go into 8 max intensity court sprints. Rest for 1min before moving onto your next skipping set.

    • Minutes on exercise:1:00

  • Skipping

    • Description:

      Keep the skip light and fluid, aiming to establish a consistent pace and rhythm
       

    • Exercise Notes:​Skip for 1min, then take a 10sec changeover period before going into your sprints

    • Minutes on exercise:1:00

  • Court sprints

    • Description:

      Work at max intensity for your 6 court sprints. Record your time, and try and maintain it for each subsequent circuit set.

    • Exercise Notes:Take your 10sec changeover period upon completion of your skipping set, and then go into 6 max intensity court sprints. Rest for 1min before moving onto your next skipping set.

    • Minutes on exercise:1:00

  • Skipping

    • Description:

      Keep the skip light and fluid, aiming to establish a consistent pace and rhythm

    • Exercise Notes:​Skip for 1min, then take a 10sec changeover period before going into your sprints

    • Minutes on exercise:1:00

  • Court sprints

    • Description:

      Work at max intensity for your 4 court sprints. Record your time, and try and maintain it for each subsequent circuit set.

    • Exercise Notes:Take your 10sec changeover period upon completion of your skipping set, and then go into 4 max intensity court sprints. Rest for 1min before moving onto your next skipping set.

    • Minutes on exercise:1:00

  • Skipping

    • Description:

      Keep the skip light and fluid, aiming to establish a consistent pace and rhythm

    • Exercise Notes:​Skip for 1min, then take a 10sec changeover period before going into your sprints

    • Minutes on exercise:1:00

  • Court sprints

    • Description:

      Work at max intensity for your 2 court sprints. Record your time, and try and maintain it for each subsequent circuit set. Repeat the circuit through for 2, 3, or 4 total sets, depending on your level of fitness.

    • Exercise Notes:Take your 10sec changeover period upon completion of your skipping set, and then go into 2 max intensity court sprints. Rest for 2min before repeating the circuit through for 2, 3, or 4 total sets.

    • Minutes on exercise:3:00