MAKE IT A WORKOUT
WHAT YOU NEED
• StopwatchSt • •4x4 x markers
Jog for five minutes, the then do a light stre stretch of any tight or p problematic areas, plu plus a dynamic ran range of movements for your back, hips and lower limbs (such as squats, push-ups, lunges and butt-kicks).
SET UP YOUR CIRCUIT
Complete 3 rounds of the following 2-minute circuit, repeated below:
• 1 x shuttle run
• 4 x plank rotations
(2 in each direction)
• 10 x plank thigh touches
(5 each side) • Tuck jumps (maximum reps for the remaining time in your circuit)
• 2-minute rest
Complete 5 rounds of the 2-minute circuit, with a 1-minute rest between each.
Complete 7 rounds of the 2-minute circuit, doing 20 plank thigh touches (10 each side) and 6 plank rotations (3 each side), with a 1-minute rest between each.