Routine sand program Ideas during Lockdown with and without kit

Routine sand program Ideas during Lockdown with and without kit

So I posted up some cardio routines yesterday and to follow up on that hers some variations and ideas and routines I have used in the past

So lets start with a basic walk/run routine

Pick distances either trees, lamp posts or benches and start with simply walking 1 running 1 and so on until you have covered the distance you want to get to (5 k for my client), once you can do that distance comfortably run 2 walk 1 run 2 walk 2 and so on, once that has been don go run 2 and walk 1 and so on, as you progress vary the intervals and the speeds you run at, That is called Fartlek training

A basic bodyweight circuit 30 seconds work with 15 seconds rest between each exercise

Burpees (I like the bench burpee)

Squats (jumping squats make it tougher)

Press Ups

Mountain climbers

Skater Squat

Spider Man Plank

Reverse Lunges

Squat Thrust (like mountain climbers but both legs at same time)

Dive Bomber Press up https://www.youtube.com/watch?v=neiHSQrS0YI (or hindu press up https://www.youtube.com/watch?v=vQsQAiE0NQo )

American Sprint

Abdominal curl

A great circuit working the whole body and really nailing cardio all without any kit

HiiT (Tabata Circuit)

I like battling ropes for this but if you have long bands you could use them or 2 skipping ropes

Each Tabata is 8 rounds and do 2 tabatas ….20 seconds as hard as you can then rest for 10 seconds repeated 8 times without rest then rest 3 minutes and repeat…… If you can do double unders https://www.youtube.com/watch?v=82jNjDS19lg or single skips you can do this with skipping as the main exercise…… you could also do sprints like this or if you had a speed ladder you could do that too

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