Sometimes you have to throw in a session that really pushes the member. This is definitely one of them! It can also act as a fitness test as you can note down the time it took for each member to complete it or do it more subtle and make a mental note yourself, without them knowing. Just make sure the exercises stay the same each time you do it. Obviously, they don’t have to be the same as what I’ve suggested but whatever you use, keep it consistent.
THE ACCUMULATOR WORKOUT
Equipment: All bodyweight exercises, just need open space
Format is similar to most other accumulator circuits. Each member completes exercise 1, then runs to a pre-stated point and back. They then complete exercise 1 and 2, then run. Then 1, 2, 3 and run etc. Each exercise the member completes 10 reps (although you can increase this depending on fitness levels of your group). I normally use a run about 100m (50m there, 50m back) but again you can adjust that you your groups ability.
The exercises are;
- SQUATS/SQUAT JUMPS
- SQUAT THRUSTS
- LUNGES/JUMP LUNGES
- LEG SCISSORS
- CLOSE HAND PUSH-UPS
- JACK-KNIFE CRUNCHES
- TUCK JUMPS
Once person A returns, person B takes his/her place as the timer and everyone moves up one station and completes exercise until person B has finished. Repeat the process until everyone has been through every station and been the human timer
You can either do this workout as one round combined with a longer warmup or different workouts in the session, or you can do 2 or 3 rounds. If you did more than one round, I would consider changing the exercises.
- Although it seems quite ‘kit heavy’ if you think you only need 1 or 2 of each piece of equipment its not as bad as it looks. If you are struggling for equipment then be creative with the human timer exercises, maybe use the surrounding furniture such as hills, benches, steps etc and build your own mini circuit. Obviously, the exercises for the rest of the members could just be body weight exercises.
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Blog distributed by: Mark Pearce
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