How to play
A three-round bodyweight circuit where the work and rest times shrink each round. The hardest workload comes first, so the session stays manageable as students tire.
- Choose five exercises: squats, sit-ups, push-ups, squat jumps and squat thrusters.
- Round 1: do 3 sets of each exercise, working 45 seconds and resting 15 seconds.
- After each exercise's 3 sets, run 200 metres, then rest 30 seconds before the next exercise.
- Round 2: repeat with 30 seconds work and 10 seconds rest. Round 3: 20 seconds work and 5 seconds rest.
- In a small space, swap the run for sprints or a plank hold. Scale the reps, distances or time to suit your class.