Hi guys! It’s Jono here today and I’m SUPER excited… Only 6 more nights until i leave for the IDEA Fitness Convention in Las Vegas…. But more importantly… Only 5 more nights until Game of Thrones kicks off :-p! Nah… kidding i’m more excited about the US… I’m a huge fan of Fitness Conventions in general… I attend them all over the world… The presentations are ok – they usually only go for an hour or two… So the presenter can never go too in depth but i ALWAYS take out 1 or 2 tips from every presentation… n those 1 or 2 tips are enough to pick up an extra client or two… There’s about 4-5 presentations a day so when you do the maths – it’s a no brainer to go!

Anyways… what i want to share today is the “Down” drill! The drill is REALLY simple… You just pair everyone up (in pairs)…
Partner 1 sprints to the cone (approx 20m) and then back again and then tags their Partner…
Partner 2 then sprints to the cone and back and then tags their partner….
Repear…
So it’s basically just a relay… Good interval training… Sprint hard… then rest..

The only issue is… It’s super boring !!!!!

So to spice it up a little you can play the song “Chain Smokers – Don’t Let Me Down”! Whenever the word “down” is mentioned, whoever is doing the run – has to do a burpee! n during the chorus – the singer sais “down” numerous times so whoever’s doing the run has to do numerous burpees!

The fun part of this drill is you know when the chorus is coming up… So if you’re doing the run – you sprint that little bit harder because you don’t want to have to do the burpees! This encourages the participants to sprint that little bit faster instead of just chilling!

I took a video of this drill and posted in the community group the other day – if you missed it – just reply to this email and i’ll tag you in it 🙂