DAY TWO WORKOUT CIRCUIT*
Warm Up
Stretches:
- Neck Roll side to side – holding for 20-seconds then up and down – holding for 20- seconds
- Shoulder Shrugs without weights (remember this is warm-up) for 15-seconds going forward then backward
- Trunk Twist keeping arms parallel to shoulders turn to the left side pausing for 5-seconds then twist right and pausing
- Ankle Rotations loosen up those ankles by rolling them on your toes for 30-seconds each
- Hip Rotation similar to ankles but at your waist. Bending slowly to your right side, back, left side and front hold each stop for 10-seconds
- High Knees raise your left leg until it is parallel to the floor at a 90-degree angle and pause for 5-seconds then switch to your right leg. Perform this 5-times
- Butt Kick perform this standing in place. Try to kick your butt with the heel of your shoe
- Brisk Walk into Jog get yourself a treadmill and take a brisk 4-minute walk until you are gradually jogging for 3-minutes
Dynamic Stretches:
- Jog in Place with high knees pumping your arms for 2-minutes
- Jog in Place with butt kick for 2-minutes
- Standing Leg Swing hold yourself upright on your right leg. Slowly lift your leg into a high knee position then gently swing it back into a butt kick. Switch legs and perform this for 8-reps with each leg
- Hip Rotation lifting your right leg into the high knee position turn it to the right opening up your pelvic area pause for 5-seconds then switch legs. Perform this for 8-reps with each leg
- Thigh Stretch pull your right leg off the floor and hold it against your butt for 15-seconds then repeat with left leg
Aerobic & Strength Exercise
Aerobic Exercise
- Run 1 minute
- Walk 3 minutes
- Repeat 5-times
Strength Exercise
- Lunge
- Squat
- Step up
- Perform 2-sets with 8-reps each
Cool Down: Aerobic & Stretching
- Cool Down should last between 8 and 15 minutes, as you want to ensure your heart rate decreases slowly
- Cycle, elliptical, jog, row or walk for 5 to 8 minutes [use the Heart Rate (HR) monitoring system to ensure your HR decreases as you perform the exercise you chose]
- Perform Stretches 1 to 7 above
- Perform key stretches for the muscle groups you worked out [calfs, groin, gluts, hamstrings, legs, hips and thighs]
- The Official British Army Fitness Guide published by Guardian News and Media (c) 2008; pg 32 and pg 77
Text (c) Guardian News and Media – Fitness Programmes (c) The British Army