Shuttle Run Pyramid Circuit

Hi guys, we have stepped things up today with a bit of Cardio work - actually a lot of Cardio work! We had a great venue thanks to Tasman Rides in Parakai, New Zealand. If you are ever in Auckland or New Zealand for that matter I recommend you check them out! I made a mistake in the video. The Tasman Rides website is actually www.tasmanrides.co.nz.

If you want to really burn do this workout on the sand like we did. This is my challenge to you. I guarantee your legs will feel like rubber at the end!!

Horse at Tasman Rides, Parakai, New Zealand

Principles

Exercise order - lower body/upper body/core

Techniques:

Circuit training
Rest Pause

Instructions

Do 6 exercises pyramiding up from 1 rep to 10 reps and back down to 1 rep on this circuit. (Pyramid from 1 rep to just 5 reps and back down if you are short on time)
Shuttle run as fast as possible from about 10 to 20 meters to the exercise station and perform 1 rep of the chosen exercise then run back to the start.
If you are with a partner, they should then do the same while you rest.
If you are on your own take a rest/pause for between 10 and 20 seconds.
Do the next shuttle run to the exercise station and perform 2 reps. Repeat this process for 3, 4, 5, reps etc until you have done 10 reps. Then come back down in reps to 1 (make sure to use the other side of the body for single side exercises to maintain a balanced workout).
Take a short recovery 10 to 20 seconds and move on to next exercise.
Remember to warm up and cool down properly for the session.

Exercises

1. Sumo Squats (with raised knee)

Sumo Squats (with raised knee)

Take a wide stance with feet at about 45 degree angle hands togethrer in front of body.

Squat to thigh parallel with ground keeping back flat, knees in line with feet and looking straight ahead.

Raise one knee in bent position as you come up.

Repeat on other side for required number of reps keeping a smooth full range of movement.

2. Press Ups

Press Ups

Adopt a press up position with hands placed on flat surface.

Place hands beyond shoulder width activating core muscles to keep body in straight line from shoulders to ankles.

Lower body bending arms to 90 degrees and raise until arms are straight.

Repeat maintaining a smooth full range of movement for required number of reps.

3. The Hundred

The Hundred

Lying down on your back, keep your spine in a neutral or slightly flat position and your lower abs drawn in towards your spine. Position your legs straight up from your hips. Position your arms extended by your side with your palms down.

Keeping your abdominals drawn in towards your spine. Lower your straight legs away from you until you feel the tension increase in your abs. Sit up as high as you can and until you feel a strong contraction through the abdominal area. At the top of the motion with your arms of the ground perform small pulsing movements with your hands. One rep of this exercise is one pulse movement of your hands.

The exercise is called the hundred after the amount of repetitions normally performed.

4. Kick Lunge

Kick Lunge

From a standing position with feet together step back into lunge position bending knees to 90 degree angles.

Keep knees in line with feet and do not allow friont knee to travel forward of toes.

Step out of the lunge and raise the rear leg up to a comfortable height. You can reach for the toe with the opposite hand if you want. Complete required number of reps on each leg as you increase reps and change sides as you decrease reps ie. up on one side and down on the other side for balance.

Maintain a smooth full range of movement and keep balance throughout.

5. Standing Row (using a towel)

Oblique Side Raise

Place a towel around a post and take hold leaning back until arms are fully extended.

Activate your core keeping your body straight.

You can bend your knees slightly.

Pull yourself up towards your hands keeping elbows close to your body, extend fully and repeat with a smooth full range of movement until required reps are completed.

6. Oblique Side Raise (both hands down)

Oblique Side Raise

Lying down, on your side, position your elbow directly under your shoulder. Have your knees bent slightly and your feet together. Put the hand of your top arm in front of you on the floor for support and rotate your top hip slightly forward.

Keeping your abdominals drawn in towards your spine and your hip slightly forward lift your hips as high as you can. Slowly lower back to the start position.

Complete the desired amount of reps then repeat on the other side.

Posted: Monday 22 February 2010