So our exercises are shown in this video:
Now this is how we want to set the workout up.
We have 3 exercises, Push Ups, Split Squats and On Spot High Knee Sprint and we'll set the up in a descending / ascending ladder type sequence.
So within a circuit (so do 1 after the other with no rest at all), do 5 reps of push ups, 5 reps of split squats each leg and then 10 reps each leg of the on spot high knee sprints.
Subtract 1 rep from the push ups and split squats and add 10 reps to the on spot high knee sprints with the full workout looking like this:
Circuit 1 - 5 x push ups, 5 x split squats each leg, 10 x on spot high knee sprint
Circuit 2 - 4 x push ups, 4 x split squats each leg, 20 x on spot high knee sprint
Circuit 3 - 3 x push ups, 3 x split squats each leg, 30 x on spot high knee sprint
Circuit 4 - 2 x push ups, 2 x split squats each leg, 40 x on spot high knee sprint
Circuit 5 - 1 x push ups, 1 x split squats each leg, 50 x on spot high knee sprint
All performed without rest.
At the completion of the 5 circuits rest 90secs then repeat the workout in reverse so you'll start at 1 push up, 1 split squats and 50 on spot high knee sprints.
Time the entire workout (including the rest period) and beat it each time you repeat the workout.
Let us know how you go!!
