Weekly workout plan – 31/7/20


Sometimes we just need some quick, simple instructions to tell us to get in gear and move. Say hello to the Weekly Workout Plan!

Nothing fancy, just follow the instructions, do as it says and work as hard as you can. Once you have finished, feel free to crack on with the rest of your day and enjoy!

So here goes….

Weekly Workout Plan


Make sure you are safe doing these workouts. We have workouts aimed at various ability levels, so if you find one too difficult to do properly, swap it to an easier one.

What is it good for?

Fitness and general strength.

Equipment needed

Timer, set of cones and a park.


Basic circuit.


This is an outdoor session this week! You are going to alternate between an exercise and an agility run. You will have x3 rounds of x6 different exercises and a single agility run. So each round will look like the following:

  • Exercise #1
  • Agility run
  • Exercise #2
  • Agility run
  • Exercise #3
  • Agility run
  • Exercise #4
  • Agility run
  • Exercise #5
  • Agility run
  • Exercise #6
  • Agility run

The Setup

Put the cones in a cross pattern, 5 paces apart.

Cones laid out in a cross pattern

Use the “south” cone as your “base” where you will do your exercises.

The Running

Use the cones as markers for your agility run. Starting at the “south” cone, run as fast as you can to the:

  • Middle cone
  • “West” cone
  • Middle cone
  • “North” cone
  • Middle cone
  • “East” cone
  • Middle cone
  • “South” cone

The exercises

Your six exercises are the following:

The Rounds

  • Round 1 – x60 seconds of each exercise
  • Round 2 – x40 seconds of each exercise
  • Round 3 – x20 seconds of each exercise

Let’s do it!

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