Thursday is Oregon Circuit Day
Posted on December 12th, 2017 by John Armstrong
You’re already doing some strength and conditioning, right?
Our training schedules don’t tell you exactly what strength and conditioning to do, but that doesn’t mean you shouldn’t do anything! If your strength and conditioning regime leaves something to be desired, then now is a good time to start developing a good routine.
You could, for example, do a few exercises every morning. You could pop to an outdoor gym a couple of times a week, or join a real gym. Maybe you would rather do a pilates class. The Nike Training Club app is an excellent way to get some workout ideas and instructions on how to do the exercises right.
We usually leave it up to you to figure out your strength and condition routine, but to give you a few ideas this week we’ll be doing an Oregon Circuits session. That’s a training session where you alternate some fast running with strength and conditioning exercises.
There’s a lot of flexibility in putting together an Oregon circuits session depending on what you want to achieve. We’ll be doing an all-round fitness session with 400m runs and a variety of different exercises that should give you some ideas for how to put together your own strength and conditioning regime. So you’ll run 400m and then do whatever exercise I call out, for example: squats, push ups, burpees, lunges, plank, sit ups, high knees, leg raises. The whole session will last 25 minutes.
BURPEES
What’s a burpee? The basic burpee is:
- From standing get into a squat position with hands on the ground
- Thrust back into a plank
- Return to squat position
- Stand up.
To make it more fun you can do a press-up after from the plank position and do a vertical jump after standing.
