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Sport

Workout of the Month......December!

By StuartSport 07 Dec 2017

Keep warm this winter with our workout of the month!

This month we'll be focusing on a bodyweight circuit, followed by some rowing intervals that will get the blood pumping round the body!

 

Warm up

Start by warming up on the bike, start at level 3 and increase this by 1 as each minute goes by. Stop after you have completed 5 minutes. Try and keep your rpm above 85 at all times!

Main Workout

This week we are doing a bodyweight workout using pyramid sets!

 10 Press Up

20 Squat

30 Alternate Squat Thrust

40 Crunch

30 Alternate Squat Thrust

20 Squat

10 Press Up

Repeat this 3 times, resting for 1 minute after each full set.

 Next up is rowing intervals!

250m as fast as you can with a rest of 1 minute in between.

Repeat this 5 times! Record your time for each 250m sprint, and see if you can match it the next time!

 Cool Down

Jump on the treadmill if your body is still cooperating…….start the treadmill at 8.5km/h and begin to jog. Reduce the speed by 1km/h each minute until eventually you are walking. Do this for 5 minutes!

 As always, If you are unsure of how to do this workout or would like a demonstration of any of the exercise please speak to one of our staff members who will happily show you how it’s done!

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