The plan: These aren’t slow, but fast, fast as your legs will carry you!
Warm up, move about, get a sweat on then… sprint for 15 seconds and rest for 15 seconds and do this say 10 times in a row to make a circuit. Give yourself a couple of minutes to recover and do the whole thing again and then a third time.
I realised today, that this year I have climbed more in the great outdoors than stuck in a climbing gym. This is big, and I mean epic. I have never been able to say that before, and I say a lot of things.
Could be the totes-amaze weather, or the easier access to a car. Could just be that nothing compares to the feel of proper rock. I am still a total scaredy-cat, but that’s OK with me. A quick panic half way up is not unusual to make sure I am tied in properly, even if my knot has been checked, twice. In retrospect, I did get halfway up a route once to find I hadn’t tied in at all… We’ve all been there though… haven’t we? right?
I have, however, decided that roadside crags are not for me. Thank you, but no.
The plan: Super-set me today, hitting the legs and butt!… only in a good way… Warm up, not really a problem since it is about 30degs out there, then:
The plan: turn it up and do 4 rounds of the following 4 exercises for time:
10 x medicine ball 180 degree jump burpees – holding a medicine ball, squat down and jump back into the plank on the ball. Jump back to a squat then jump up and around by 180 degrees. That’s one rep.
10 x diving monkey push ups or normal push ups
10 x medicine ball jump lunge and swings – holding a medicine ball in both hands get into the lunge position. Hold the ball above your head and do a jump lunge to switch legs. In this position, keeping your torso upright and tight with your arms straight, bring the medicine ball down and across the outside of the leading leg, then reverse the move back up above your head. That’s one rep.
10 x side plank knee tuck (each side) – get into the side plank position. Lift the upper leg off the ground and your upper arm stretched out pointing up. Now perform a knee tuck touching the elbow to your knee. That is one rep.
The plan: HIIT, short and snappy, your gonna love this! Today, three different sets of HIIT only 6 minutes each. For each set complete 6 rounds of the two exercises, 25 seconds per exercise with 5 seconds to get ready for the next (plenty of time!). All you need is a timer, kettle bell or sandbag, and a skipping rope!
High knees skipping
Single leg push ups, alternating legs
Side plank hip raises, alternating sides
Single leg dead lifts, each round alternate the leg so you get a total of 3 rounds per leg