Circuit Training S What is Circuit Training SAn

Circuit Training S

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

What is Circuit Training? (cont. )

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

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

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

1 SET = 10 Repetitions 1 Circuit = 10 Sets 1 SET = 10 Repetitions 1 SET = 10 Repetitions

Safety First! S Warm-up & Cool-down S 360 degrees S FOCUS on Form! S SLOW & CONTROLLED S BREATHE S 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 Standing Seated

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 Standing Bench