SKILLS ROOM
Chin-ups work to enhance the arm and shoulder
muscles, which helps with carrying kit
Good sit up technique
As you can see the cardiovascular
sessions are incredibly simple: running
swimming or biking. We all know how to
do these! Again, a nice 30 minutes at a
steady pace, to elevate the heart rate and
get those muscles working. To increase
intensity on these, simply run, swim or
pedal harder or faster. You could also
incorporate hill work into the runs and
biking.
If your fitness levels are quite good
and you’re feeling confident you can also
carry out cardiovascular work for longer
durations, up to one hour as standard.
And if you’re super fit and feeling
adventurous you can even train beyond
that time!
Obviously we’ve got circuits on
the above list of activities. So what
constitutes a circuit? A circuit is a set of
exercises completed back to back with
no rest in between, until the circuit is
completed. Now, this could be five, six,
10 or 20 exercises, the number isn’t
essential. What is essential is that your
session is well-developed, hitting all your
major muscle groups, especially your
WORKOUT ONE
Exercises
1a. Squats
1b. Pullups
1c. Situps
1d. Lunges
1e. Pressups
1f. Hip Drops
Reps
15 – 25
4–8
15 – 25
15 – 25
15 – 25
15 – 25
Complete all six exercises then rest for one minute.
Then repeat a second or third set – remember to rest after each set!
WORKOUT TWO
Exercises
1. Sprints
2. Crawl to sprint
3a. Lunges
3b. Pullups
3c. Situp with twist
3d. Squat jumps
3e.Push pressups
3f. Plank
Sets
6–8
4–6
2–3
2–3
2–3
2–3
2–3
2–3
Reps – Distance – Time
20 – 30m
5 – 8m to 5 – 10m
15 - 25
4-8
15 – 25
15 – 25
15 – 25
40secs – 60secs
Workout two is a direct progression of workout one. It begins with two stand-alone
exercises; complete all the sets for these exercises before moving onto the next. The
following circuit, exercises by the number three, are to be complete as a circuit in the same
manner as workout one.
legs. Many people neglect their legs but
you have to consider that these are the
muscles that carry your entire bulk!
I’ve designed two simple routines
(above), the first quite basic, the second a
little more challenging.
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