AEROBIC ENDURANCE
In this program we are going to be maximising our endurance with circuit training. This is a great way to improve your aerobic fitness as you can do it with minimal equipment. Working at an intensity of 50-60% of your max heart rate, 11-13 on the RPE scale. Just breathing in and out of your nose is a good gauge of working within the aerobic range and not anaerobically. If you start to breathe in and out of your mouth then you know you are working over the aerobic capacity and in the anaerobic range. You can also just breathe in through your nose and out of your mouth if you find that way better, just make sure it is in a more controlled manner.
AEROBIC CIRCUIT TRAINING
-
Low Impact
-
Low Intensity
-
Improve Baseline Endurance
-
Energy System: Aerobic
Exercise Prescription:
-
45 Seconds Work
-
15 seconds Rest
-
3-4 rounds
01
HIGH Knee Marches
SQUATS
02
03
STAR JUMPS
04
Reverse LUNGES
PUNCH
05
06
AIR CRUNCH
07
SIDE HOPS
Burpee STand
08
ANAEROBIC ENDURANCE
In this program we are going to be maximising our fitness, aerobic and anaerobic capacity with our bodyweight. Circuit training is a great way to get working out as you can mix up the work/rest ratios. In this workout you will be working at an intensity of 70-80% of your max heart rate, 13-16 on the RPE scale. If you start to breathe out of your mouth then you know you are working over the aerobic capacity and in the anaerobic range. You can also just breathe in through your nose and out of your mouth in a controlled manner to improve your recovery between each exercise.
ANAEROBIC CIRCUIT TRAINING
-
High Impact
-
High Intensity
-
Benefits: Anaerobic Endurance
-
Energy System: Anaerobic
Exercise Prescription:
-
30 Seconds Work
-
20 seconds Rest
-
3 rounds
01
Sprint ON Spot
PRESS UPS
02
SQUAT JUMPS
03
04
STAR JUMPS
BURPEe Jumps
05
MOUNTAIN CLIMBers
06
Jump LUNGES
07
SPEED BOUNCE
08