Fitness /  Endurance Circuit 2

    • Description:

      Check out the individual technique videos below for the skipping, lunge, lateral shuffle, plank, court sprints, and press-up exercises

    • Exercise Notes:6 stations, 30secs on/30secs off, 2mins rest between circuits, 3 to 5 sets

    • Minutes on exercise:0:00

    • Description:

      Stay light on the feet, keeping to a steady tempo. If you have trouble skipping or don't have access to a rope, substitute for tuck jumps

    • Exercise Notes:Work for 30secs, then rest for 30secs before moving to the next station

    • Minutes on exercise:3:00

    • Description:

      Maintain a high tempo on the lunges. Try and ensure to engage the muscles on BOTH sides of the body, as opposed to working solely through the 'push' of the front leg

    • Exercise Notes:Work for 30secs, then rest for 30secs before moving to the next station

    • Minutes on exercise:3:00

    • Description:

      Stay facing the front wall until the lunge and touch, maintaining a slight squat position throughout. Make the steps as sharp and rapid as possible - avoid 'bouncing' or skipping across, make the motion low and fast.

    • Exercise Notes:Work for 30secs, then rest for 30secs before moving to the next station

    • Minutes on exercise:3:00

    • Description:

      Make sure the plank is held with an active contraction, really consciously bracing the core as opposed to just 'balancing' on the elbows/toes

    • Exercise Notes:Work for 30secs, then rest for 30secs before moving to the next station

    • Minutes on exercise:3:00

    • Description:

      Work as fast a pace as possible, and challenge yourself to complete as many reps in the 30secs as you can - 12 is a good initial target.

    • Exercise Notes:Work for 30secs, then rest for 30secs before moving to the next station

    • Minutes on exercise:3:00

    • Description:

      Keep a strong body position throughout the movement, maintaining a braced core. Challenge yourself to complete as many reps as possible - 20 is a good initial target.

    • Exercise Notes:Work for 30secs, then rest for 2mins before repeating the circuit for a total of 3 to 5 sets depending on your level of fitness

    • Minutes on exercise:3:00