1. Here are two documents developed by Senior Camogie for a 30 minute circuit.
Start with CIRCUIT 1 and spend 1 min on each station and do 2 rotations.
On CIRCUIT 2 change to 1.5 minutes per station and do 2 rotations.
Use common sense to determine heaviness of weights or target repetitions. You should be increasing weights / repetitions by no more than 10-15% every 3-4 weeks. Stick with Circuit 1 for 4-6 weeks before you start into Circuit 2.
2. Sample Winter fitness / conditioning program
40 minute workout – 20 minutes of fitness work first followed by 20 minutes of conditioning exercises. Click here to download print out of winter exercises handout.
Do this 3 times a week. Push yourself on the fitness – set targets and try and improve each week.
2.1 AEROBIC FITNESS – CONTINUOUS, GOOD INTENSITY EXERCISE FOR 20 MINUTES
Choose from the following. Vary and mix it up if you want but for at least one of your sessions each week do the 5 exercises – repeat 4 times to get 20 minutes of activity.
Set targets and try and improve each week.
• Skipping Rope
• Exercises (1 minute each, 5 times):
- Jog on the spot, high knees VIDEO
- Jumping Oblique Twist VIDEO
- Jumping Jacks VIDEO
- Burpees VIDEO
- Mountain Climber VIDEO
2.2 TONING / CONDITIONING / BALANCE – DO THE COMPLETE SET OF EXERCISES TWICE
• All exercises should be carried out with slow, controlled movements.
Squat (video) 10 times
Toe Touch (video) 10 times alternate each foot (20 total)
Crunch (video) 10 times, hold for 2 seconds
Hip Circuit (video) 10 times alternate each foot (20 total)
Bridge Raise (video) 10 times, hold for 3 seconds.
Plank (video) 20 secs, increasing to 30 seconds when you are able
Lunge (video) 10 times alternate each foot (20 total)
See Saw (video) 10 times alternate each foot (20 total)
Side Plank (video) 15 secs seach side, increasing to 25 seconds when you are able