Circuit training consists of several different exercises done consecutively. You move from one exercise station to the next. At each station, you complete an exercise. When you have completed the exercises at all stations, you have completed the exercise circuit. Many kinds of exercise circuits exist. This one is designed to help you build all parts of health-related physical fitness.
You can use circuit training to increase your exercise overload. As you improve in certain exercise, you can increase the number of times you complete it. In other words, you can increase the repetitions. If you try to complete the circuit more quickly, take extra care to do each properly.
For a total fitness circuit such as this one, exercises for all parts of physical fitness and all body parts should be included. You may use a variety of equipment at the exercise stations. If no special equipment is available, you can perform calisthenics at each exercise station. Circuit training is usually planned by an exercise specialist, but you can learn to plan your own circuit course. Try the starter circuit training workout described here. Record your results on your worksheet. You can start by performing the circuit one time. You may increase the number of times you perform it as you improve.
You can use circuit training to increase your exercise overload. As you improve in certain exercise, you can increase the number of times you complete it. In other words, you can increase the repetitions. If you try to complete the circuit more quickly, take extra care to do each properly.
For a total fitness circuit such as this one, exercises for all parts of physical fitness and all body parts should be included. You may use a variety of equipment at the exercise stations. If no special equipment is available, you can perform calisthenics at each exercise station. Circuit training is usually planned by an exercise specialist, but you can learn to plan your own circuit course. Try the starter circuit training workout described here. Record your results on your worksheet. You can start by performing the circuit one time. You may increase the number of times you perform it as you improve.
![Picture](/uploads/7/9/9/7/7997700/808090443_2.jpg)
Side Stretch
[15 within 2 min]
Safety Tip: While doing the Side Stretch, do not twist your body, bend forward, or push your hips sideways.
[15 within 2 min]
- Stand with your feet shoulder-width apart.
- Reach both arms overhead with palms together.
- Bend your trunk sideways to the left as far as possible.
- Repeat the exercise to the right.
Safety Tip: While doing the Side Stretch, do not twist your body, bend forward, or push your hips sideways.
![Picture](/uploads/7/9/9/7/7997700/356244686_2.jpg)
Jump Rope
[60 jumps/min for 2 min]
Use either the jog step or the two-foot jump.
[60 jumps/min for 2 min]
Use either the jog step or the two-foot jump.
- For the two-foot jump, jump on both feet simultaneously with each rope swing. Beginners should jump twice with each rope swing. This second jump is a small bounce.
- For the jog step, jog or step from one foot to the other foot.
![Picture](/uploads/7/9/9/7/7997700/769850420_2.jpg)
Curl-Up
[5-10 within 2 min]
[5-10 within 2 min]
- Start lying on your back with bent legs.
- Straighten your arms and hold them slightly off the ground with your palms down.
- Exhale and crunch up. Extend your arms up and reach them toward your shins.
- Lower smoothly with an exhale.
![Picture](/uploads/7/9/9/7/7997700/686966805_2.jpg)
Step Ups (Bench Steps)
[50 within 2 min]
[50 within 2 min]
- Step up to a bench with your right foot,m then up with your left foot.
- Step down with your right foot, then down with your left foot.
- Repeat this 4-count (up, up, down, down) stepping at an even rhythm about 25 times per minute
![Picture](/uploads/7/9/9/7/7997700/293500167_2.jpg)
Inchworm
[5-15 within 2 min]
[5-15 within 2 min]
- Stand with feel slightly apart and bend forward from your hips.
- Extend your arms in front of your body and use them to walk on the floor in front of your body.
- Maintain a flat spine and softly bent knees.
- Once you walk into a push up position, walk your feet up to meet your hands in front
![Picture](/uploads/7/9/9/7/7997700/1422154468_2.png)
Sprint the Line
[6 within 2 min]
[6 within 2 min]
- Run from one line to another 10 yards away.
- Walk back and repeat the sprint.
![Picture](/uploads/7/9/9/7/7997700/1422155123_2.png)
Knee Lift
[5 on each leg within 2 min]
[5 on each leg within 2 min]
- Stand with your feet together and arms at your sides.
- Raise your left knee as high as possible, grasping your thigh with your hands. (The picture is incorrect).
- Pull your knee against your body while keeping your back straight.
- Return to the starting position and repeat the exercise with your right knee.
![Picture](/uploads/7/9/9/7/7997700/266668265_2.jpg)
Jog in Place
[120 steps/min for 2 min]
[120 steps/min for 2 min]
- Jog in place at a rate of 120 steps a minute.