Transcript Fitness Circuit Mrs. Arland - Cheney Public Schools / Overview

Fitness Circuit
Mrs. Arland
Circuit Instructions
• Take your resting
heart rate. A healthy
range is between 6070 beats per minute.
• Jog anywhere from 3-5
minutes to warm up.
• Stretch if necessary.
• Go through the circuit
doing each station for
at least 1 minute.
• Rest for approximately
15 seconds between
each station.
• Jog for 3-5 minutes at
the end of the circuit.
• Take heart rate again.
Should be at least 140
beats for a positive
gain.
Dumbbell Row
(Upper Body)
• Stand straight w/ a
dumbbell in each hand.
• Bend forward at the
waist.
• Keeping arms close to
your torso, pull both
dumbbells up until they
touch the sides of your
chest.
• Hold a second & release
down. Do 30 reps.
Bosu Ball Squats
(Lower body)
• Stand w/ feet hip width
apart. Weight on heels.
• Lower down as you are
to sit on a bench.
• Keep your back straight
& don’t lean forward.
• Once your upper leg is
parallel to the floor, raise
back up.
• 30 repetitions
Medicine Ball Partner
Twist
• Stand back to back with
your partner.
• One partner holds a
medicine ball and twists
at the waist to hand it to
your partner who is
twisting to receive the
ball.
• Repeat for 1 minute.
(core)
Jumping Rope
(Cardio)
• Using a rope jump begin
with both feet together
& jump 50 times
• then one foot at a time
(50x)
• followed by alternating
feet (50x)
• 10 double jumps
• finish off going as fast as
possible until time allows
Back Stretch
(Flexibility)
• Lie flat on your back with
both legs straight &
together.
• Lift your right leg
straight in the air and
cross up and over your
left leg down to the floor.
• Keep your shoulder
blades flat on the
ground. Hold for 30
seconds & switch legs.
Bicep Curls with Troy Bar
(Upper Body)
• Stand with your feet
shoulder-width apart and
arms at your sides.
• Hold the troy bar with your
palms facing forward.
• Keep elbows locked firmly
against your rib cage.
• Curl both arms up & hold for
a second focusing on
squeezing your biceps.
• Slowly lower your arms back
to the starting position. (30x)
Thigh Raises
(Lower Body)
• Put Band around both
ankles. Lay on your
side and lift your upper
leg up to the ceiling.
Try to keep both legs
straight and lift at a
steady and controlled
pace. After
completing 30 reps on
the right leg, roll over
and switch to the left
leg for 30 repetitions.
100’s
• Lie on your back with
your legs in the air at a
90 degree angle.
• Arms are straight
down at your side.
• Begin pumping your
arms, keeping them
straight, between 4-8”
off the ground. Repeat
100 times.
(Core)
Step Plyo
• Stand facing a vertical
step box with your right
foot on top of it & your
left foot on the floor
behind it.
• Push off the right foot,
hop up into the air and
land with your left foot
on the box & your right
foot on the floor.
• Continue alternating legs
for one minute.
(Cardio)
Hurdler Stretch
(flexibility)
• Sit on the floor with
one leg extended
straight out & the other
folded inward to your
inner thigh.
• Reach for your toe &
hold for 30 seconds.
• Switch legs & repeat.
Body Ball Push-up
(upper body)
• Assume push-up
position, with your feet
placed on top of a
stability ball.
• While keeping your
balance perform a
push-up.
• Repeat 30 times.
Pelvic Thrust
•
•
•
•
•
(lower body)
Lie on your back in front of a
bench w/ your knees bent &
your heels on the bench.
Legs should form a 90 degree
angle with your knees directly
above your hips.
Press your heels down into the
bench, lifting your hips off the
floor as high as you can.
Squeeze your glutes & hold for
a second & then lower down.
Repeat 30 times.
Side Plank with Inner Thigh Raise
(core)
• Lie on your right side, legs
extended.
• Raise your hips up until
your body forms a straight
line from head to toe.
• Lift your left leg toward
the ceiling, making sure to
keep it straight.
• Perform 30 times & then
switch sides.
Butt Kicks
(cardio)
• Stand with your feet
hip-width apart.
• Jog forward making sure
to bring your heel up to
your glutes each time
you lift your foot.
• Try to keep a fast pace
& really kick yourself in
the glutes!
• Go continuously for 1
minute.
Wall Splits
(Flexibility)
• Lie with your back flat on
the ground and your tushy
up against the wall.
• Start with your legs
perpendicular to your
body & flat up against the
wall.
• Gradually begin to widen
your legs out into a splits
position or as far as you
can go. Hold for a minute.