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Get Into Football

Super Circuit

Number of reps cycle

1

2

3

Wide Arm Press Up

10

15

20

Raised Single Leg Squats

10

15

20

Abdominal Crunches

20

30

40

One Arm Raised Press-Up

10

15

20

Raised Forward Lunges

10

15

20

Raised Abdominal Crunches

20

30

40

Both Arms Raised Press-Up

10

15

20

Raised Backward Lunges

10

15

20

Oblique Crunches

20

30

40


NOTES

  • This circuit consists of 3 cycles, you work down the list of exercises in cycle 1, then cycle 2 and finally cycle 3 to complete the circuit.
  • Each cycle gets progressively harder ie. the number of repetitions for each exercise increases.
  • As you progress and improve you should increase the number of repetitions performed and/or reduce the amount of rest between each exercise and cycle.