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

    • 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 30secs, before going straight into your sprint set.

    • Minutes on exercise:1:00

    • 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 a quick 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

    • Description:

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

    • Exercise Notes:​Skip for 30secs, then changeover straight into your sprints

    • Minutes on exercise:1:00

    • 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 a quick 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

    • Description:

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

    • Exercise Notes:​Skip for 30secs, then changeover straight into your sprints

    • Minutes on exercise:1:00

    • 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 a quick 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

    • Description:

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

    • Exercise Notes:​Skip for 30secs, then changeover straight into your sprints

    • Minutes on exercise:1:00

    • 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 a quick 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

    • Description:

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

    • Exercise Notes:​Skip for 30secs, then changeover straight into your sprints

    • Minutes on exercise:1:00

    • Description:

      Work at max intensity for your 12 court sprints. Record your time, and try and maintain it for each subsequent circuit set. 

    • Exercise Notes:Take a quick changeover period upon completion of your skipping set, and then go into 12 max intensity court sprints. Rest for 1min before moving onto your next skipping set.

    • Minutes on exercise:1:00

    • Description:

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

    • Exercise Notes:​Skip for 30secs, then changeover straight into your sprints

    • Minutes on exercise:1:00

    • Description:

      Work at max intensity for your 20 court sprints. Record your time, and try and maintain it for each subsequent circuit set. Repeat the circuit through for 1, 2, or 3 total sets, depending on your level of fitness.

    • Exercise Notes:Take a quick changeover period upon completion of your skipping set, and then go into 20 max intensity court sprints. Rest for 2min before repeating the circuit through for 1, 2, or 3 total sets.

    • Minutes on exercise:3:00