Be Strong Training
Functional Fitness2 weeks of Holiday fun in the sand. You just need a Towel, some cones and a couple of heavy duty shopping bags to fill with Sand.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
4 Cone Box Drill
Push and Sqaut
B
Go Between 2 cones 5m Apart 10-1 Squats 1-10 Push ups DO 10 sqauts, Run 5m and at cone do 1 Push Up. Run Back do 9 squats, another run 2 push ups. Repeat until you have completed it and do 1 Squat and 10 Push ups
Bear Crawl lunges
C
Absolute Leg Burner. Set 5 cones out each 3m Apart. Lunge to the First Cone then Bear Crawl Back, Lunge to the Second cone, then Bear crawl Back.. 1 Full Shuttle is getting to the last cone and crawling back.. repeat for 8min. each cone is One rep
A
5 Cone Zigzag Drill
1 x 3
Core and Move
B
Set 3 Cones in a Triangle 5m Between Them Cone 1 20 Sit Ups Cone 2 50 Flutter Kicks Cone 3 MAX Plank Hit the Movement then Walk with HIGH KNEES to the next cone for the next movement. Take your towle between cones if you prefer to lay on it. Complete 3 rounds as Fast as possible BUT Only walking with HIGH Knees between movements
C
Max Effort Broad Jump
3 x 3
D1
Pike Pushup
3 x MAX
D2
Sit Thru
3 x 10
Conditioning
E
200m Sprint
Perform 3 200m Sprint. Rest is your walk back to the start
A
Zig Zag Side SHuffle to COnes
B
5 Cone Zigzag Drill
C
3 Cone Drill
Medley
D
4 Rounds. MAX Push Up 10 Sit Ups 10 Tuck Jumps 20 Walking Lunges Backwards Run to the start Position.
Shopping Bag circuit
E
Fill 2 Shopping Bags with Sand 3-4 Rounds MAX Bag Curls* Farmers Carry 30m (Both Bag) 15/15 Bent over BAG ROW (Single Arm) Farmers Carry Back *Curl One bag with a Hand on each handle like Bicep Curls
Stephen Kiely
Head Coach at Be Strong Training. We take people from average to extreme versions of themselves. Stronger, Fitter, more mobile and just overall more badass!
