Holly Jolly Holidays

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We’re committed to supporting our BEXI members during the lockdown period. Below are 2-weeks worth of training to keep you inspired, active and energised! Use this opportunity to reach out to your BEXI buddies and have fun together.

 

Week 1: 21-26 Dec 2020
Monday – Run Session

10min warm-up
8-10 x 400m building (i.e. get faster with each 400m)
(2min recovery)
5min c/down
Tuesday – Strength Session

3 x rounds – 1min | 45sec | 30sec

Click here to view list of bodyweight exercises

Circuit A

  1. Squats
  2. Sit-ups
  3. Superman
  4. Mountain Climbers

Rest 1min

Circuit B

  1. Push-ups
  2. Walking Lunges
  3. Tricep Dips
  4. Alt arm/leg plank

Rest 1min
Thursday – Run Session

10min w/up
5min | 4min | 3min | 2min | 1min | 30s
(half recovery time)
5min c/down
Saturday – Long Run

Long Reef Lark – choose from 9km | 12km | 16km | 19km distances. See Facebook for maps and detailed descriptions.

 

Week 2: 28-02 Jan 2021
Monday – Run Session

10min w/up
4-6 x 1km (consistent effort) – use Sharks Tooth as your ‘track’
(3min recovery)
5min c/down
Tuesday – Strength Session

5 | 10 | 15 Workout – complete circuits A&B, repeat 5 times – allowing 1min recovery between circuit.

Click here to view list of bodyweight exercises
Circuit A

  • 5 x Push-ups
  • 10 x Crunches
  • 15 x Squats

Rest 10sec

 Circuit B

  • 5 x Lunges (per leg)
  • 10 x Reverse Crunches (Leg Lifts)
  • 15 x Russian Twists

Rest 1min
Thursday – Run Session

10min w/up
3 x [30sec | 45sec | 60sec | 45sec | 30sec] — all uphill
(use downhill run as recovery)
5min c/down
Saturday – Long Run

Warriewood Wetlands – choose from 10km | 13km | 16km distances. See Facebook for maps and detailed descriptions.