Sting in the Tail

January 12, 2015

At this time of year I'm quite often still feeling the effects of a 'slightly' over indulgent Christmas period. Because of this, I am using every opportunity to squeeze in little bits of extra conditioning work post sessions, or as I call it: 'The sting in the tail'.

I quite often do this very simple, short post-gym session. It's a body weight pyramid work-out that has great effects and gives me a great blow.

Give this one a go after your next session!

Session:

Complete the first set of reps of all four of the exercises in a circuit format before moving on to the next round. Your first round will only be one rep of each exercise. Take NO rest before moving on to the next round. 

  • Round 1: 1 Chin Up / 1 Body Weight Squat / 1 Press Up / 1 Crunch
  • Round 2: 2 Chin Up / 2 Body Weight Squat / 2 Press Up / 2 Crunch
  • Round 3: 3 Chin Up / 3 Body Weight Squat / 3 Press Up / 3 Crunch
  • Round 4: 4 Chin Up / 4 Body Weight Squat / 4 Press Up / 4 Crunch
  • Round 5: 5 Chin Up / 5 Body Weight Squat / 5 Press Up / 5 Crunch
  • Round 6: 6 Chin Up / 6 Body Weight Squat / 6 Press Up / 6 Crunch
  • Round 7: 7 Chin Up / 7 Body Weight Squat / 7 Press Up / 7 Crunch
  • Round 8: 8 Chin Up / 8 Body Weight Squat / 8 Press Up / 8 Crunch
  • Round 9: 9 Chin Up / 9 Body Weight Squat / 9 Press Up / 9 Crunch
  • Round 10: 10 Chin Up / 10 Body Weight Squat / 10 Press Up / 10 Crunch

If you're feeling ok after completeing the 10 Rounds, take a 60-90 sec rest and perform the same circuit in reverse order. Trust me it's a lot harder than it looks! 


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Comments (1)

  1. TomMay13Sevenoaks RFC Jan 20, 2015 at 08:50 PM

    From personal experience, I know that this session is much tougher than it looks. Be good to hear how people get on with it. Maybe we should do a timed version as a mini competition??