In every work out regime there is an exercise that is dreaded but is needed. For me this is it – sprints.
There are very few people who enjoy this, however it is great for building up the CV system, which in turn will help build lung capacity for those hold downs and for cardio endurance on long paddle outs. So try this simple exercise based on H.I.I.T training (High Intensity Interval Training):
- 10 sets of 25m sprints with 15 second active rest
Active rest would be walking around between sets rather than sitting down, because you don’t want your muscles to relax, so just gently and slowly walk around until the next set. If you want to be a warrior then you can do these on a hill or sand dune.
Repetitions Sets Rest
Frog Squats 30sec 3-5 1-2min
Kick Outs 30sec 3-5 1-2min
Plank 30sec 3-5 1-2min
Bear Crawls 20ft 3-5 1-2min
Lunges 12 3-5 1-2min
Pop Ups 10-15 3-5 1-2min
Sprints 20 meters 10 15seconds
Remember if you want a personalised bespoke programme then get in touch and can work together either face to face or online at www.oceancorefitness.co.uk. Mention that you have checked out the Errant blog and receive 10% off your first block of sessions.
Merry Xmas and see you in the new year!
Ross
