March 12 , Week 4 - M, W, F
Circuit Training Exercises
Ball Squat: (hold dumbbells on your side if available)
Seated Band Row
Side Lateral Raise w/ band
Circuit training is an excellent way to
mobility, strength and
stamina. This circuit training format utilizes a group of 8 strength
exercises that are completed one exercise after another with little or
break. Each exercise is performed for a prescribed amount of time before
moving on to the next exercise. The exercises within each circuit are
separated by brief, timed rest intervals, and each circuit is separated
a longer rest period. The total number of circuits performed during a
training session may vary from two to five depending on your training
(beginner, intermediate, or advanced), your period of training
or competition) and your training objective.
30 seconds per exercise
30 second break in between:
Total number of circuits: 2-3
45 seconds per exercise
15 second break in between
Total number of circuits: 3-4
60 seconds per exercise
· 10 second break in
Total number of circuits: 4-5
Example for a beginner:
Do ball pushups for 30 seconds (whatever amount
you can complete), followed by 30 second break. Next, perform
for 30 seconds (whatever amount you can complete) followed by a 30
break. Repeat until the last exercise (superman) and go back to ball
pushups again; for a complete a total of 2-3 rounds.
INTERVAL TRAINING TIPS
want to maximize your results even more, I suggest that you also
my 16 week interval training with your exercise routine.
article can be found here:
Monday: Resistance Training (from the fitness video journal)
Wednesday: Resistance Training (from the fitness video journal)
Friday: Resistance Training (from the fitness video journal)
Make sure to keep following my simple eating tips:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.
| Pushup (both hands on ball)
1) Get on your knees and place hands 6-8 inches apart onto the
2) Start position: Align hands at nipple line, place feet hip width
on toes, and extend the arms to raise body up. Trunk and hips should be
in a straight line.
3) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from
4) Return to the start position by extending at the elbows and pushing
the body up.
5) Remember to keep the head and trunk stabilized in a neutral position
isometrically contracting the abdominal and back muscles. Never fully
lock out the elbows at the start position and avoid hyperextension of
the low back.
Trainer's comments: A1
| Wall Squat with resistance
1. Start by placing the ball behind the small of your back. Place the
band your your feet and hold onto it with your hands.
2. Slowly squat down until your thighs are near parallel to the ground.
3. Return to the starting position and repeat.
Trainer's comments: A2
(hold dumbbells on your side if available)
| Seated Row with Bands
1. Start by attaching a band to the top of a door or fixed object.
2. Sit on the ground with your knees bent and your arms extended up and
3. Pull the handles towards your chest keeping your elbows close to
4. Pinch your shoulder blades together while performing this movement.
5. Repeat for the prescribed number of repetitions.
Trainer's comments: A3
Or sit on the ball
| Hip Bridge on Ball
1) Assume back lying position on floor. Place hands at sides with palms
2) Start position: Place heels on top of Flexaball with knees slightly
3) Raise hips off floor by pressing heels into ball.
4) Return to start position.
5) To increase difficulty, raise and extend arms above chest.
Trainer's comments: A4
| Lateral raise with tubing
1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with a neutral grip (palms facing each
other). Arms should hang down to sides with elbows slightly bent.
3) Raise handles to side of body at shoulder height keeping elbows only
4) Return to start position.
Trainer's comments: A5
| Cable Overhead Tricep Extensions
1. Start by placing cable or band at or near head level. Step forward
with one foot for balance.
2. Grab handle with your hands and with your elbows pointing forward
extend your hands out until your arms are straight.
3. Return to the starting position and repeat for the recommended
Trainer's comments: A6
| Stability Ball Crunch
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until
is positioned on lower to mid-back region. Raise hips slightly to
a ?able top position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position
with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the
abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension
flexion of either may cause injury.
Trainer's comments: A7
1) Start position: Lie face down on floor with hands down at sides. You
may place a rolled towel under forehead to clear face from floor.
2) Raise chest and head off floor keeping feet in contact with floor.
3) Return to start position.
4) To increase resistance, extend arms and place hands overhead.
5) Do not raise head past 8-12 inches - excessive hyperextension may
injury. To vary exercise raise feet while raising trunk.
Trainer's comments: A7
Perform on the floor without