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Circuit 1: HEAVY – Narrow squats MEDIUM – Lunges LIGHT – Wall sit calf raises Circuit 2: HEAVY – Deadlifts MEDIUM – Squat w/ pulse LIGHT – Prison squat Circuit

Equipment: Exercises: Minimum 4 rounds, but as many as possible. Exercise form: Kettlebell thrusters (helping wall balls) Sled push Sled pull Step ups (helping lunges) Rowing machine Sit down on

Pilates can really improve performance when taking on long distance walks. Pilates focuses on balance, posture, strength and flexibility which are all crucial in avoiding injuries and enhancing performance. Here

Strength training should be a key element to any runner’s workout menu – it can help to reduce the risk of injury and provide power and stability.  Runner’s lower body

7x rounds as fast as possible! The bear complex is usually a combination of 5 movements, which you complete one repetition of 7 rounds through. In our remix, we add

SUMO SQUATS BULGARIAN SPLIT SQUATS BOX JUMP UPS WALKING LUNGES 20 FLOORS ON THE STAIRMASTER 3-5 SETS OF 10 REPS Sumo squats: Top tip: You can use two steps for

FULL HACK SQUAT WIDE HACK SQUAT SQUAT JUMPS SPLIT SQUAT CALF RAISES 3 X 10 REPS OF EACH EXERCISE Full hack squat: Wide hack squat: Squat jumps: Split squats: Calf