STAR CIRCUIT #1
Category: Circuit
This slightly unusual configuration for a circuit provides the opportunity to work on agility between stations. Set up cones or station markers in a star shape approximately 25m apart. Vary the distance of the outer cones from the centre by up to 5m so they are all different distances from the centre. Start the circuit with 2 or 3 people on each of the outer stations. For large groups set up 2 sets of cones.
Roll-ups
This turns a sit-up into a blood shunting exercise.
Use momentum and ab strength to roll up from a supine position to standing up straight.
Start by having the participants complete a few 'agility loops' by running from their start cone to the centre and back out to the next cone in a clockwise direction. Focus on accelerating and decelerating between the cones. Turning at varying distances will develop the motor skills useful in most team sports. Alternate the direction of travel every minute and allow the drill to run for about 5 or 6 minutes.
For the main segment of the workout, include a set of exercises at each station before moving to the station as per above. Fitter participants could do a burpee at the centre cone to increase the intensity.
