Sevens Conditioning - Frequency (3 days on / 1 day rest /2 days on/1day rest )
1823 Sevenstrainer follow on youtube - Conditioning work (4 week Plan / Repeat)
Week 1 ( Follow Order )
Jump Rope - 45 sec
Jumping Jacks - 45 sec
Burpies - 45 sec
Hill Climbers - 45 sec
Jump Rope - 45 sec
Squat Jumps - 45 sec
Jump Rope - 45 sec
Knee Highs - 45 sec
Shadow Box - 3 min
Week 2
Jump Rope - 1 min
Jumping Jacks - 1 min
Burpies - 1 min
Hill Climbers - 1 min
Squat Jumps - 1 min
Shadow Box - 2 min
Jump Rope - 1 min
Knee Highs - 1 min
Shadow Box - 3 min
Week 3
Jump Rope - 2 min
Jumping Jacks - 2 min
Burpies - 2 min
Shadow Box - 2 min
Jump Rope - 2 min
Hill Climbers - 2 min
Knee Highs - 2 min
Jump Rope - 2 min
Shadow Box - 3 min
Week 4
Jump Rope - 3 min
Jumping Jacks - 3 min
Burpies - 3 min
Jump Rope - 3 min
Hill Climbers - 3 min
Squat Jumps - 3 min
Jump Rope - 3 min
Knee Highs - 3 min
Shadow Box - 3 min
http://www.youtube.com/user/1823SevensTrainer?feature=guide
