The ultimate workout

Langarotti · Post by **Langarotti** » Wed 26 Nov, 2003 3:22 pm

Got strong legs that can resist fatigue?, think you will get good scores in gym test 1?, think you can survive bottom field on PRMC?

Then this is the workout for you!!

This is a workout used by marathon runners to develop all round total body endurance.

I would recomend it to anyone who will be attending a PRMC soon, as it will not only physically prepare you, but mentally as well.

It will really take you above and beyond your current fitness level.

Here it is, do not cheat, never give up and you will reap the benefits!

Warm up with two miles of easy running and follow with some stretching routines and then perform the following activities in order.

There are to be NO REST PERIODS anywhere in the circuit

1. Run 800 metres at what feels like 10K run intensity
2. Complete 20 burpees
3. Perform 20 press ups
4. Do 24 squats
5. Run 800 metres at a little faster than marathon speed
6. Carry out 50 abdominal crunches
7. Complete 24 lunges.
8. Perform 50 low back extensions
9. Run 800 metres at a little faster than goal marathon speed
10. Do 20 feet elevated press ups
11. Do 20 bench dips
12. Carry out 24 high bench step ups
13. Run 1600 metres at a little faster than goal marathon speed
14. REPEAT STEPS 2 TO 13 TWICE MORE (TO MAKE 3 CIRCUITS IN TOTAL)

Then do press-ups, sit-ups in two minutes to see how you do!

Cool down with two miles of easy running.

There you have it, copy and paste this into word, print it off, then copy it onto a small piece of paper or card to take with you when you do the circuit.

If you do this correctly with no rest periods and run at the correct speeds, you will be left a quivering sweat-soaked mess.

I do this circuit twice a week(have been doing for the last two weeks), and I am getting excellent benefits.

Try it, then post how hard you found it.

Langarotti · Post by **Langarotti** » Thu 27 Nov, 2003 1:50 pm

No one up for it huh?

oh well....

Go on make my day, do it now!

Statistic · Post by **Statistic** » Thu 27 Nov, 2003 2:44 pm

I might give it a go during the chrimbo holidays...
Maybe.

Aye,
JZ

Hatchet · Post by **Hatchet** » Thu 27 Nov, 2003 4:30 pm

Hi Langarotti,

Just discovered your workout, looks quality!
However just a quick question... I understand that each rep on the circuit is to be done without rest, but what is the recommended rest period between each circuit set??

Hatchet

Jordiman · Post by **Jordiman** » Thu 27 Nov, 2003 4:42 pm

There are to be NO REST PERIODS anywhere in the circuit

Langarotti · Post by **Langarotti** » Thu 27 Nov, 2003 4:52 pm

Hatchet,

No rest between circuits whatsoever mate

Thats why it's so knackering,

and benficial.

J.M.C · Post by **J.M.C** » Thu 27 Nov, 2003 5:14 pm

Its looks like a great workout langarotti..

just a couple of questions>>>

Only twice a week?

how do i fit in other exercises?? or is this all i need to do?

how much has youre fitness improved??

Langarotti · Post by **Langarotti** » Thu 27 Nov, 2003 6:36 pm

J.M.C.

I do it twice a week becasue it quite simply a ball-breaking workout. If you can manage you might try three but I personally wouldnt, I incorparate it into my current program anyway, as I also do regular runs, fartleks, weights etc. I always have a swim afterwards or the day after to loosen up, I think doing this is very important.

The exercsies stated should do you fine as you are following the ATL (arms,trunk,legs) approach. As a result they will give total body fitness and fatigue resistance .

As regards to my own fitness gains from doing this circuit,
I have always been an okay runner, but when I did press-ups and sit-ups straight afterwards I could not get near the maximiums. However, after doing this circuit for two and half weeks, I am now just shy of the maximums.

I can also now do 10-milers quite easily as well. Also I have found the beastings I get at rugby practice easier now.

james_m · Post by **james_m** » Thu 27 Nov, 2003 7:18 pm

Nice One,

I is gonna give it a go 2nite!

Cheers,
James_m

Langarotti · Post by **Langarotti** » Sat 29 Nov, 2003 12:23 pm

James-m

What did you think of it?

RobInDaUK · Post by **RobInDaUK** » Sat 29 Nov, 2003 1:32 pm

He's still a quivering mess in the corner right now!

Must be still recovering

Seems like a good workout, good find

kwew · Post by **kwew** » Sat 29 Nov, 2003 2:36 pm

is this the same circuit off the internet site by that oldish chap,

http://www.brianmac.demon.co.uk/circuit.htm

have a look round theres 3 or 4 good circuits

Langarotti · Post by **Langarotti** » Sat 29 Nov, 2003 3:23 pm

Yep, it's from that site

I think this is the best circuit because of the emphasis based on endurance, the others are more sprinting/anaerobic emphasised.

Check out other parts of the site though, it is an excellent all round sports science site.

Jon · Post by **Jon** » Mon 01 Dec, 2003 10:45 am

I done as good session yesturday in my local park. Wasnt anything planned, just made it up as I went along:

Ran 10mins for warm up
Holistic Stretching
2-3 mile run (dont know exact distance)
2 minute active rest (walk round)
Jog back, but stop every 10 seconds or so to do 20 press ups, sit ups or chin ups
Holistic Stretching
Warm down 10 minute jog back to house

It was good weather to train in also - quite mild, the odd shower.
I was pleased with my self as I havnt done any serious training for 2 weeks.

Mr Mojo Risin · Post by **Mr Mojo Risin** » Mon 01 Dec, 2003 10:54 am

lol looks good, think id look a complete twat dropping to do squat thrusts on the street though

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