WORK OUT 3 :
Skip 2 mins
1) CORE
Then 2 stair repeats
2) CONDITIONING & LOWER BODY
Then Easy 200m recovery
3) AGILITY
2 Stair repeats
4) CORE
Rest 30-90 secs
REPEAT 3 TIMES
EXERCISES: ( choose one A or B )
1) UPPER BODY
A > Push ups ( get that nose to the ground) 5 – 25 reps
B> Chin ups ( kids play grounds or fitness tracks are great for this) 5-10 reps
2) CONDITIONING & LOWER BODY
A> Burpees 5 – 20 reps
B> Knee to elbow ( plank position same side, reasonable tempo)
3)AGILITY
A> All 4’s crawl 10m out and 10 back
B> Bench jumps 10 reps ( this is where parks are great an alternative is 50 fast toe taps, can use a heavy ball or tree stump. Improvise !!)
4> CORE
A> Plank rotations 12 reps( hold your forearms stable in a plank position and rotate feet from side to side) if this is difficult hold a plank for 30 secs
B> Reverse crunches 10-15 reps ( eyes to the sky, chin off your chest and slowly lower your legs) Another option 40 x pulsing crunchs ( small movement shoulders remain off the floor)
Work out 3 as recommended by the Bowen Clinic Nelson