Irish Daily Mail - YOU - - FOOD MEDIC -

This train­ing pro­to­col (AMRAP for short) in­volves com­plet­ing as many rounds of a cir­cuit as you can in a given time with min­i­mal rest. I love this as you can use your pre­vi­ous score as a tar­get to beat, so it’s you ver­sus you. Choose four ex­er­cises, one from each group, and per­form ten reps of each to com­plete one cir­cuit. Set the timer for 10 min­utes and re­peat the cir­cuit as many times as you can un­til the buzzer stops.

Which­ever pro­to­col you choose (check out all six in the book), there will be some ex­er­cises that you feel ca­pa­ble of do­ing and those that you may feel are too ad­vanced for your level of fit­ness. Start well within your abil­i­ties and build from there. It’s your body, so you’re in con­trol: you choose the ex­er­cises, the cir­cuit and your goals. NOTE For sin­gle leg ex­er­cises, the num­ber of rep­e­ti­tions is for each leg, eg, ten reps of side lunges means ten on each side.

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