PENALTY ROUNDS
Category: H.I.T
This is one frustrating workout for participants but heaps of fun for PTIs!
The format guarantees that everyone will put in 100% effort - because the penalty for not doing so involves a short spell in the hurt locker. Here’s how it works:
Participants are assigned a target number of reps of a given exercise to complete in a round. Each time that they pause to rest, or fail to complete a repetition correctly invokes the penalty. How strict you are with the rep judgement depends on the fitness level of each client – especially look for incomplete reps and poor technique among the fitter participants and penalise them. This will ensure that the whole group finishes each round at about the same time.
The number of reps and penalty varies depending on fitness level. Choose fairly heavy dumbbells for the first two rounds (about a 20rep max) and then drop the weight slightly each time a penalty round is incurred.
Rounds will vary in time from about 8 to 10 minutes. Total workout time = approximately 25-30mins.
