Quick Training Program.

So today I'm going to introduce a 45min to 1hour training session that works on the entire body, requires no specialized equipment, and won't completely destroy you.

Start by a gentle 5 minutes of Stretching- I find simple yoga works- and a really good emphasis on your lower back and legs.

Head out on a 10 minute jog, or a 15 minute cycle. Take it slow, but get the heart rate up- or until you find a football pitch- or equivalent greenspace.

Firstly- do 2 laps of the pitch, using the sidelines to do half jog, half sprint in that order. On the goal line, do a rotation-

1st sideline: Lunges

2nd sideline: face inwards sidesteps

3rd sideline: rotating sumo squats- Like a normal squat- keep your back straight, and bend to 90 degrees of the knees. Do your first one facing inwards to the pitch, then the second facing outwards, alternating the turning leg.

4th sideline: outward facing sidesteps.

Take a minute breather here.

Now onto the fun part.

In this- you'll be using the length of the pitch to sprint train.

So the idea is:

Sprint- and remember you'll be doing reps- which should not slow down as the excercise progresses- from end to end.

Take a 30 second breather

Sprint back.

Take a 30 second breather, then start the alternating training:

1st- 10 pressups/ a comfortable number

2nd- 20 situps/ a comfortable number

3rd- 50 cycling- lie on the ground in the sit up position, then raise your legs to 90 degrees, feet off the ground. To do the excercise, go elbow to opposite knee, making sure you really work the side stomach muscles.

4th- 30 back extensions- face down lying on ground, arms touching ears. Count your movement as follows: Up, 2, 3 Down, 2, 3....

5th- plank- 45 seconds- I've linked a picture for you-as I can't describe it effectively enough.

You can repeat as time allows, and then do a slow jog back and do a full stretch for a good while.

Henry