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Aerobic circuit number two
Tim Henman doing the shuttle

Here's another aerobic workout that you can do in the comfort of your back garden or in the street.

This second workout is aimed at getting you fitter and stronger and should take around 30 minutes to complete.

There is a four minute warm-up, followed by a seven base circuit and a four minute warm-down.

WORKOUT TWO

Equipment required for workout

  • Notepad
  • Stop watch
  • Two markers
  • Skipping rope
  • Step

    Warm-up

    It is important you do a proper warm-up to reduce the chances of suffering from injury.

    The circuit in short
    Warm-up 3-5 minutes of jogging and stretching
    Shuttle runs 3 mins
    Squat thrusts: 2 mins
    Press-ups: 2 mins
    Burpees: 2 mins
    Steps: 2 mins
    Full sit-ups 2 mins
    Shuttle runs 3 mins
    Warm down 3-5 mins

    Spend 3-5 minutes doing a light jog around your garden, mixing your running up with high knees, heel flicks and punching the air with your hands.

    Again the only advice you need is to spend two or three minutes at each base doing the exercises.

    Take a one minute break and move onto base two.

    When the one minute break is up, start the exercise at base two and complete for two minutes and continue round until you have completed the circuit.


    First base - Shuttle runs

    Time: Three minutes
    Equipment: Two markers 20m apart
    Task: See how many shuttles you can do in the three minute period. Make sure you touch the marker at the end of each shuttle. When the three minutes are up, write down how many full shuttles you managed to complete.

    Second base - Squat thrusts

    Time: Two minutes
    Equipment: Mat for extra comfort
    Task: See how many squats you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.

    Third base - Full press-ups

    Time: Two minutes
    Equipment: None required
    Task: See how many press-ups you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.

    Fourth base - Burpees (mix of star jumps and squat thrusts)

    Time: Two minutes
    Equipment: None required
    Task: See how many burpees you can do in the two minute period. Make sure you get the technique absolutely right. When the two minutes are up, write down how many you managed to complete.

    Fifth base - Steps

    Time: Two minutes
    Equipment: Step or platform
    Task: Starting with your right foot, see how many steps you can do in the two minute period. Make sure you only move one step at a time.

    When the two minutes are up, write down how many you managed to complete.

    Sixth base - Full sit-ups

    Time: Two minutes
    Equipment: None
    Task: See how many full sit-ups you can do in the two minute period. Make sure you use your abdominals during this exercise and not your hips. When the two minutes are up, write down how many you managed to complete.

    Seventh base - Shuttle runs (again)

    Time: Three minutes
    Equipment: Two markers 20m apart
    Task: For the second time in this work out, see how many shuttles you can do in the three minute period. Make sure you touch the marker at the end of each shuttle.

    When the three minutes are complete, write down how many full shuttles you managed to complete. Is it more than you managed to do at the first base? If so well done!

    Warm down

    Make sure you warm down your muscles, otherwise you will feel very stiff the next day.

    Well done! You have completed workout two. Try doing this three times in the week.




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