This circuit is five exercises; squat jumps, press ups, burpees, sit ups and running. Start with ten squat jumps, then run 30m, do ten press ups, run back and do 11 squat jumps, followed by a 30m run, then 11 press ups. Continue until you have completed 25 reps on both squat jumps and press ups. Replace squat jumps with burpees and press ups with sit ups. Starting at ten reps work up to 25 reps again. This is designed so that the faster you go the more rest you have. If you do not complete all of the reps in the 20 minutes, remember where you are and finish them at the end of the hour.
Table 7.7
| Hour of Pain Circuit 2 |
| Exercise |
Position |
Exercise |
| 1 |
Standing |
Squat Jump |
| 2 |
Lying |
Press Ups |
| 3 |
Standing/Lying |
Burpees |
| 4 |
Lying |
Sit Ups |
| 5 |
Standing |
Running |
Squat Jumps
Method: Start in a standing position, squat down until your thighs are horizontal and you can place your hands on the floor. Jump into the air. Then repeat. Look forwards at all times.
Press Ups
Method: Start lying on your front with your palms below your shoulders, fingers pointing forwards and on the balls of your feet. Straighten your arms keeping your trunk in a straight line. Return to starting position.
Burpees
Method: Start standing, squat down and place your palms on the floor with your fingers pointing forward. Straighten your legs, taking your weight on your hands until you are in a press up position. Bring your legs back so your feet are between your hands, then jump as high as you can into the air.
Sit Ups
Method: Lie on your back with your feet flat on the floor and your arms crossed on your chest. Lift up your shoulders and back until your body is off the floor. Return slowly to the starting position.
