Circuit Training-

This week we will be focusing on circuit training. Circuit training is a workout method that involves rotating through several different exercises for a certain amount of time or number of repetitions, with little to no rest. You go from one exercise station to another, targeting various muscle groups.

Here are some key points about circuit training:

1) In circuit training, you move through a sequence of up to 10 exercises, each focusing on different muscle groups. You complete a set of exercises for a specific number of repetitions or a set amount of time. Then, without much rest, you swiftly transition to the next exercise station.

2) Time-Efficient: An entire circuit session can usually be completed in just 30–45 minutes. So, if you’re short on time but want an effective workout, circuit training is a great choice. 

3) Increased Strength: Circuit training targets both upper and lower body muscles, helping boost overall strength.

4) Weight Loss: By combining strength and cardiovascular exercises, circuit training aids in improving body composition—building muscle and shedding fat.

Workout-

7 stations, 2 rounds, 1min and 30sec each station- Rest can be anywhere from 10-30sec depending on your level of fitness. 

1) Walking Lunges from one cone to another and jog back.

2) Cross-Lunges 10x, High Knees 10x

3) Plank Saw 10x, Shoulder Taps 10x

4) Mountain Climbers 20x, Prone Jack side Jumps 20x

5) Walkouts 10x, Cross punches (across body) 10x

6) Squats 10x, Shoulder press 10x (let’s get creative on what you use as weighs)

7) ABS —-> Your choice, choose 2 new exercises. 20x each.

Cool Down and Stretch 

After you complete the workout include the following questions in your exercise log, don’t forget to include the FIIT details! What type of equipment did you use for station number 6 that required some type of weight added? What are some of the differences you see when working out on your own vs working out with an instructor present?

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Workout-

Please complete this 8 Station Circuit, for 2 rounds, 40 seconds each station. Please limit rest to 10-30secs only. If any of these exercises are unfamiliar to you, please look up a video on how to properly do it. If you need to modify anything, please do and write it in your log. 

This is a dumbbell workout, if no weights are available, please use anything you may think of for added weight. 

1) Dumbbell Back Row – (Both arms at the same time)

2) Dumbbell Single arm Row – (Use a chair for this one if no bench available)

3) Dumbbell Chest Press – (Please use a bench or you can lay on the ground. Get creative!)

4) Dumbbell Chest Fly – (Please use a bench or you can lay on the ground. Get creative!)

5) Sumo Squat – (Feet should be wider apart than hip width)

6) Dumbbell Swing – (This exercise works your hamstrings and low back) 

7) Scissor Kicks – (May place hands behind your back on the ground for added support)

8) Leg swings – (Place hands under low back for added support when swinging legs back and forth)