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ABOUT PROGRAMS
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For more information visit: www.jllfitness.co.uk/programs/custom
27. BOXER
CATEGORY: Intermediate
WORKOUT DESCRIPTION
This workout incorporates some varied movement to improve agility and sprints to
increase stamina.
HOW TO PERFORM: ON THE 2ND, 5TH AND 8TH INTERVAL YOU'RE REQUIRED TO
SIDE SHUFFLE ALONG THE TREADMILL CHANGING SIDES EVERY 10SECS
DETAILED TABLE
SECTION
1
2
SPEED
8 km/h
8 km/h
12 km/h
w/side
shuffle
* Based on the average male and female weight in the UK.
28. RUGBY PLAYER
CATEGORY: Intermediate
WORKOUT DESCRIPTION
This workout will develop muscular endurance, aerobic fitness and anaerobic too.
HOW TO PERFORM: ON EVERY OTHER INTERVAL STAND ON THE SIDES OF YOUR
TREADMILL AND COMPLETE AS MANY SQUATS AS POSSIBLE TIL THE MACHINE
CHANGES SPEED
DETAILED TABLE
SECTION
1
2
SPEED
10 km/h
Squats
12 km/h
* Based on the average male and female weight in the UK.
TYPE: Speed and Agility
3
4
5
6
6 km/h
8 km/h
14 km/h
w/side
shuffle
TYPE: Endurance
3
4
5
6
Squats
14 km/h
Squats
16 km/h
SPORTS SIMULATION
DURATION: 14min 36sec
CALORIES*:
161
126
7
8
9
10
6 km/h
8 km/h
16 km/h
6 km/h
w/side
shuffle
SPORTS SIMULATION
DURATION: 8min 54sec
CALORIES*:
147
115
7
8
9
10
Squats
18 km/h
Squats
23
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