Transcript Fitness Circuit Mrs. Arland

WOW Fitness
Circuit
Mr. Loughery
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.
• 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.
Push Up Step Ups
(Upper Body)
• In push up position “step
up” on to the step box
using hand over hand
technique, then step
down on the opposite
side. (side to side)
• In push up position “step
up” on to the step box
stepping forward to back
technique. (front to back)
Ladder drill
(Lower body)
• Treat this like follow the
leader. Follow the first
person watch what they
do and mimic the
movements. Take turns
going through the ladder.
Leg swings
• Kick your legs front and
back (as far as you can
go front and back)
• Kick your legs side to
side(as far as you can
go)
• 15 seconds each way
(flexibility)
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
Russian Twists w/ core
ball ( core)
• Sit with your feet off
the ground
• Grab the core ball with
both grips
• Twist the ball and hit the
ball on each side of the
body on the floor
Seated Row w/ 4 way bungi
(Upper Body)
• Sit facing a partner
• Scoot back until the
bungi is taught
• Pull bungi to ward you
keeping back flat
Partner pull apart
squats
(Lower Body) 3 sets of 20
• Face a partner, cross
hands, legs shoulder
width apart, lean back,
and squat down to
parallel.
• The key is to lean
back to feel the results!
• You must rely on your
partner.
“Troy” Bar twists
• Put the “troy” bar on the
back of your shoulders.
Then grab the “troy” bar
with your hands.
• Bend over to the right,
and back up, to the left,
and back up, and down
the middle and then back
up.
• You should feel it in
hamstrings.
(flexibility )
Reaction Ball
• Get with a partner, your
going to be quite a bit
apart. One of you will
throw the ball under hand
and close to the ground.
The partner will then
chase the ball by side
shuffling. You will do this
back and forth for a while.
• This is a great cardio
exercise so you should be
tired afterwards.
(Cardio)
Table Top Crunches
(core)
• Lay on the ground and
put you feet up in a 90’
angle.(make sure your
knees and hips are
straight up and down.)
then you just simply
reach for your heels.
• 3 sets of 60.
Clock Walks
(upper body)
• Assume push-up
position. Then your
going to hold the up
position while your
going clockwise/
counter clockwise. As
shown in the video.
Single leg figure 4 wall squats
(lower body)
• Lean up against a wall. Put one leg on your knee and bend down
to squat position. Hold then go back up. Do 10(ten) on each leg
then switch, put your other leg on your other knee.
• 2 sets of 20.
• You should feel this in your quads.
Partner Diamond Stretches
(flexibility)
• Get with a partner and
put both your feet
together as like shoulder
width apart. Then grab
each others hands one
of you pull your partner
until the say stop the
hold for 20 seconds.
Then they go up and
you go down. Repeat till
each of go through
twice.
Cheer Squad
(cardio)
• Stay with your group
and run around to all
other groups while
running cheer them on
give them the
encouragement that
you’ll need when your
almost done with a hard
workout.
Push Through Sit-ups
(Core)
• Like your doing a
regular crunch, keep
your feet on the
ground. When your
coming up you need to
lock your hands and
push them through
your legs.
• 3 sets of 60
Partner medicine ball toss with
bosu balls (upper body)
• Stand on bosu ball
across for your partner
who is also standing on
bosu ball. One of you will
have the medicine ball in
your hands, as about to
throw the ball your going
to squat right before you
throw it. After you throw
it your partner will do the
same. Stay on bosu ball
keeping your balance.
Mountain climbers with kick under
(lower body/core)
As you would do
regular mountain
climbers instead of
going back and forth
throw one leg to the
side and do that for
one minute.
Wall Splits
(Flexibility)
• Lie with your back flat
on the ground and your
butt 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.
30,30,30,30 (core)
• 1st one- is regular crunches with your feet on the ground
• 2nd one- is table top or feet in a 90’ angle reaching for your
heels.
• 3rd one- is push through or for more flexible people you can
put your legs in the butterfly position and lay them on the
ground you lean back and do crunches with your legs still on
the ground.
• 4th one- is to have your legs flat on the ground and you keep
them flat on the ground while you do crunches.