 Circuit Training

What is Circuit Training?  An exercise " circuit " is one completion of all exercises (stations) in the program.  It targets muscular strength and muscular endurance.

What is Circuit Training? (cont.)

Physical & Mental Benefits  Weight Control  Muscular Strength - stronger  Muscular Endurance – exercise longer  Better Mental Focus  Better Posture  More Confidence  Stress Reliever

Terminology  Barbell – long bar where plates are loaded  Plates – weights put on barbell  Collars/Cuffs – hold weights on barbell

Terminology cont…  Dumbbell – hand-held weights.  Repetition – number of times you perform a particular movement in an exercise.  Set – group of repetitions done without rest.

Safety First!  Warm-up & Cool-down  360 degrees  FOCUS on Form!  SLOW & CONTROLLED  BREATHE  SPOTTER – TIGHT Cuffs/Collars

Crunches

Push-ups

Jumping Jacks – Aerobic/Cardiovascular

Jog 3 Laps – Aerobic/Cardiovascular

Jump Rope – Aerobic/Cardiovascular

Lunges w/ Dumbbell

Wall Sit

Squats

Leg Extension

Leg Curl

Toe/Calf Raise

Bench Press (SPOTTER!)

Fly

Shoulder Press StandingSeated

Front Shoulder Raise

Lateral Shoulder Raise

Shoulder Shrug

Row

Bicep Curls

Hand Grips

Chest Dips

Tricep Dips

Ab Wheel

Knee-up

Leg-up

Chin-up

Pull-up

Tricep Extension StandingBench