All Around Great Circuit Workout

This is a great workout that targets all the major muscle groups while not over-stressing any one muscle group. It combines both arm, leg, and core work into a tough circuit routine.

Just like always, do each exercise as many times as you can in 1 minute. Do all 8 exercises with minimal rest in between and then take a min or two break. Do 3 sets of the exercises.

1. Deadlifts (these are a typical Crossfit exercise… basically lifting a weight from the floor)

2. Burpees

3. Dumbell chest press

4. Squat press (you can help push the dumbells up using the momentum as you come up from your squat)

5. Pull ups

6. Plank push ups

7. Single leg wall sits (30 sec each side)

8. Sit ups (with a medicine ball. make sure the ball comes all the way over your head and touches the floor)

Good Luck!

A Butt-Kicking Circuit Workout

The goal of this workout is to do the circuit three times with as little rest as possible. Good luck!

Do each exercise for one minute unless otherwise noted.

1. Walking pushups (do a regular pushup, place one hand about 6-12 in forward with the feet rotating slightly in the same direction, do a pushup, place the other hand about 6-12 in in front of your other hand with the feet rotating slightly to that side… keep going).

2. Walking planks

3. Body squats (100, 75 during the second and third time through the circuit)

4. Jump rope (100 jumps as quickly as possible)

5. Burpees

6. Crab walks (make sure to keep your butt up and off the ground)

7. Flutter kicks

8. Mountain climbers

Ultimate Training: Intervals and Circuits

This workout combines long interval training with short circuit work.

Running interval work:
30 minute run – 2 minutes jog/ 2 minutes of running at a good clip (it should be effort levels of 3 for the jog and 7 for the run portions)

Ladder work:
Long ladders – set up 3 cones 15 m apart. Run to the first cone, back to the start, run to the second cone, back to the start, run to the third cone, back to the start. Rest. Do the first set running forward both directions. The second set is side shuffles, and the third set is forward on the way out and backpedal on the way back. Rest 1 min between each set. Repeat the three sets.

Circuit work:
Set up a box with sides of 30 m. The goal is to sprint around the box, stopping at each corner to complete a task. The task at corner 1 is 10 pushups, corner 2 is 10 squat jumps, corner 3 is 5 lunges on each leg, and corner 4 is 10 burpees. Do not rest between tasks or sprints until you get back to the beginning. Rest for 3 minutes and repeat.

Ultimate Training: Pyramid Workout

In addition to two strength workouts and a mid-week running workout, I have designed ultimate frisbee-specific workouts for the weekend. They usually last approximately 2 hours and can be done on grass or on the beach. There is a lot of footwork in the workouts, so I strongly discourage doing these on pavement. These workouts are designed to be hard both physically and mentally, mimicking the focus and stamina needed during tournaments.

The goals for these workouts are three-fold:
1) To increase sprint endurance and general endurance for ultimate specific activity
2) To improve footwork and agility
3) To maintain and improve form for running, cutting, and lateral movement to enhance efficiency

The Pyramid Workout:

* Long Pyramid: Run intervals of 2, 4, 6, 8, 6, 4, 2 min (in that order) at a perceived exertion level of 8 (for my husband this meant between 6 and 7 min/mi pace). Take 3 min of rest between each interval.

* W’s: Set up 5 markers in the shape of a W, with about 5 m between the markers at the top and bottom of the W. Run forwards through the W and return to the start, also running forward. Rest for 30 sec. Side shuffle through the W and return to the start; on the way back side shuffle facing the same direction. Rest for 30 sec. Side shuffle facing the opposite direction as your first side shuffle. Rest for 30 sec. Run forwards to the first marker and back-pedal to the second marker, forwards to the third marker and back-pedal to the fourth marker, forwards to the last marker. Return to the start in the opposite pattern. Rest for 30 sec and repeat the set of 4 with the same rests.

* Bottle Jumps: Set up a nalgene bottle (or frisbee). Complete the following jumps (10 jumps per type): forward-backward, side to side, forward-backward right leg only, forward-backward left leg only, side to side right leg only, side to side left leg only.

* Burpees: 3 sets of 5 with 30 sec rest between sets.

* Small Pyramid: Set up markers 40 m apart. Run sets of 1, 2, 3, 2, 1 sprints between the markers (i.e., the first sprint is 40 m, the second sprint is 80 m with one change of direction, the third is 120 m with two changes of direction, etc.). Rest 30 sec between sets.

** A note about changing direction: During any drill that involves a change of direction focus on decelerating by taking a number of small steps (i.e., chop your feet) and keep your head over your feet. This will allow you to turn more quickly while keeping your center of balance over your feet and will let you immediately accelerate after your turn.

Mid-Week Running Workouts

Part of training for any endurance event is actually building endurance. So we have added some mid-week running workouts to enhance endurance. This should help the ultimate frisbee player perform at a high level on Sunday afternoon. These are mainly running distances of 3 miles or longer and sometimes include long intervals.

A couple of the mid-week running workouts we have done are below.

Workout #1:
3 mile run at a quick pace (effort level of 7; for my husband that meant about a 7:30 min/mi pace)

Workout #2:
3 mile run at a moderately quick pace (effort level of 7; for my husband that meant about a 7:30 pace)
3 ~ 200 m sprints at 85-90% sprinting speed
2 sets of 10 burpees

Workout #3:
3 x 1 mile repeats at a fast pace (effort level of 8; for my husband that meant about a 6:30 pace), 1 min rest between repeats

** A note on pace: I often tell people to gauge their pace based on their perceived effort, but this does take some practice. For all mid-week running workouts your perceived effort level should never exceed an 8 on a scale from 0 to 10. Also, these effort levels are for running, not sprinting.