S&C Any Exercise

For aerobic or anaerobic conditioning, it doesn't really matter exactly what exercise you do, just that the level of intensity, work and rest intervals are followed. Options include the following, but feel free to experiment with others:

  • Running; straight line or shuttles with changes of direction. Shuttles are ideal for the anaerobic conditioning sessions (e.g. 20s shuttle, 10s rest, repeat), or do longer sprints at a track with a walk between reps, or maybe hill sprints with a walk back down...
  • Rowing
  • Cycling
  • Burpees, tuck jumps, or other plyometric exercises
  • Bodyweight squats, press ups, etc
  • Swimming

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Our S&C articles give you instructions for the routines and exercises, often with videos, along with expected outcomes.