bbc.co.uk
Home
TV
Radio
Talk
Where I Live
A-Z Index
BBC Sport Academy
GAMES CHAT PHOTOS QUIZ WIN
BBC Sport You are in: In the Gym: Workouts  

Homepage
In the Gym
Exercises
Workouts
Features
Jargon Guide



Latest Sports News
CBBC
Academy Parent

Get the newsletter
The Christmas workout session
Around the Academy:

Shuttle runs

This workout should help to get you feeling fit and ready for the new year!


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.

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.

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.

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.

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.

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.

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.

End of session

Well done! Great effort.

Now try doing this three times a week. That stuffed turkey feeling will be history!



Introduction
The Session

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



MASTERCLASSES ::

James CracknellWorkout with the stars

::

James Cracknell

::

Matthew Pinsent

::

Angellica Bell

IN THE GYM ::
How to be as quick as Michael Owen!
How to be as quick as Michael Owen


^^ Back to top
© BBC Contact us | Help | About us Disclaimer
Football  |  Cricket  |  Tennis  |  Golf  |  Rugby Union  |  Rugby League  |  Athletics  |  Basketball  |  Swimming
Other Sport  |  In the Gym  |  Healthy Eating  |  Treatment Room  |  Your Blueprint  |  Learning Centre