Every Thursday there is a cardio session at the local football pitch. My colleague decided that I should attend one and the setup should be quite simple; first some intervals and then 5 bodyweight exercises.
We all started warming up by running 2 times around the running track around the pitch. To be honest that would have been enough for me…..but then the fun started
First intervals where we used half of the pitch. We were jogging the long side and sprinting the short side. The setup was:
1 round then 1 minute break when completed
2 rounds and 1 minute break when completed
3 rounds (At this time I was more or less dead)
We had a few minutes break and continued:
2 rounds and 1 minute break when completed
1 final round……..
Then a cycle of 6 different bodyweight exercises performed 3 times each with 1 minute on each set and 30 seconds break between the sets:
- Flat lying back raise
- Twist crunch
- Lunges
- Squat and punch
- Push ups
- Another crunch type
When it was finally over, we did loads of stretching. Overall it was a nice change, but it is difficult to combine this intensity with the volume training I am doing. I will do this 3 more times and then keep on with the “normal” 4×4 intervals
