This session gets its name from the University of Oregon in the USA where it was first invented. It involves fast running interspersed with circuit type activities like push-ups, lunges and squat thrusts.
By working on circuit activities and running between each station, you mix endurance work with resistance work, and so tone and strengthen your muscles, whilst getting a double whammy of aerobic and anaerobic activity. You keep your heart rate fairly high throughout, and so get a good conditioning session for the heart.
Before attempting the circuit, a suitable warm-up should be performed, e.g. 800m jog, some dynamic mobility exercises, and strides.
|Area||Exercise & Reps||Video Demo|
|ARMS||1A – Push-ups x 10||Push-Ups|
|LEGS||1B – High Squats x 10||High Squats|
|CORE||1C – Bicycle crunches x 5 each leg||Knee-to-Elbow Crunches|
|BODY||1D – Squat Thrusts x 10||Burpees – Basic|
|ARMS||2A – Triceps dips x 10||Tricep Dips On Floor|
|LEGS||2B – Lunges x 5 each leg||Lunges|
|CORE||2C – Plank rotations x 5 each arm||Plank Rotations|
|BODY||2D – Jump Squats x 10||Jump Squats|