BBC 2020 Year 9-10 - General Fitness Program

Kettlebell - if you do not have one or are away, just switch to the Body Exercise sets as shown.
Ergo - only if you have access to an ergo If not, follow other suggestions.
Week Monday Tuesday Wednesday Thursday
7 Run 20-30 minutes Kettlebell VAT Runs 130-140m then
Workout 29m10s alternating

21-27 Sep 10 reps of any sort of

body exercise:
pushups, squats, sit
ups, stand jumps
15-20 mins = 10 sets

https://www.youtube.com/watch?v=B9xQ8AuKLYA&t=7s
Steady, consistent,
strong
OR OR ergo if avail. OR ergo if avail.
ergo sessions if you min 4/3/2/1/2/3/4 3 off 3km 4min rest
have access to an rate between set
ergo 16/18/20/22/20/18/1 set 1 @ 20
6 set 2 @ 22
total time 19min set 3 @ 22

Week Monday Tuesday Wednesday Thursday

8 Kettleball training 10 reps of any sort of
30min body exercise:
pushups, squats, sit
ups, stand jumps
28Sep-4 Oct 15-20 mins = 10 sets OFF CAMP 6am - 12:00
https://www.youtube.com/watch?v=B9xQ8AuKLYA&t=7s

am 2ND
CAMP 6am - 12:00

OR ergo if avail.
min 4/3/2/1/2/3/4
Alt. ergo sessions if rate
you have access to an 16/18/20/22/20/18/1
ergo 6

total time 19min

 Friday Saturday Sunday
Kettleball training 5 off 800m runs with
30min 4min rest btn sets

10 reps of any sort of OFF

body exercise:
https://www.youtube.com/watch?v=B9xQ8AuKLYA&t=7s
pushups, squats, sit
ups, stand jumps
15-20 mins = 10 sets

OR ergo if avail. Run 20-30 minutes

min 4/3/2/1/2/3/4
rate
16/18/20/22/20/18/1
6
total time 19min

Friday Saturday Sunday

CAMP 6am - 12:00 CAMP 6am - 12:00 OFF

CAMP 6am - 12:00 CAMP 6am - 12:00