Aerobic circuit

A little throwback of an aerobic circuit.
In the past I’ve incorporated these weekly as an alternative to my mid week medium long run. There’s a core set too but I haven’t included it in this video. A core video is coming?
Usually it consists of 3x10min cardio blocks & 2 rounds of high rep no rest full body exercises. It’s a great way to get 45-60min of aerobic work done while off loading the body by not actually running.

10min cardio based warmup eg. Stationary bike

Round 1
20reps no rest, continuous
RDL toe touches
Back Hyper twists
Prisoner Squats
Seated tricep dips (not pictured)
L-overs
Calf raises (not pictured)
Double leg eagles
Pushups
Donkey kicks
Split squat

10min cardio based work, you can play around with some intervals eg. 10x1min SkiErg

Round 2
20reps no rest, continuous
Kneeling hip toss
Chest pass
Leg ab-ad (the struggle is real?)
Hurdle reach
Standing overhead throw
Kneeling Shoulder pass
Back hyper with
– clockwise & anti clockwise circles around head
– Forward reach
– Overhead reach
Around the worlds – both directions

10min cardio based work eg. Elliptical

Core (not pictured)
20reps
Prone ES SL raise
Supine ES SL raise
Supine ES SL bent leg raises
Lateral ES SL raise
Prone ES SL raise
Supine ES SL raise
Supine ES SL bent leg raises
Lateral ES SL raise

Enjoy?

source