CIRCUIT TRAINING A SMALL INTRODUCTION
Circuit training? Don’t panic! It’s nothing to do with electrics and wires; it’s more to do with you and your mother than motherboards.
|Circuits can also be urilised to improve your chosen sport|
It basically keeps your heart pumping and working at a certain percentage in order for you to lose weight and improve your aerobic fitness and muscular strength/endurance.
Circuits may not suit everyone but it appears to have become the basis for all new recruits to go through in the army. So, if you want to be as fit as an army lad, or is that ‘as fit as a butchers dog?’ then why not give them a go!
Below is a basic circuit:
Warm up – 5-10 mins any warm up of your choice e.g treadmill/cross trainer
(1 min per station the rest depends on your fitness you can rest short e.g: 24sec-1min periods or slightly longer e.g: 1-2mins but don’t rest too long)
Upper : Bench Press
(When resting keep loose and re-hydrate)
Upper: Shoulder Press
|If avaliable throw in a bit of bag work|
Upper: Upright Row
Lower: Weighted step up
Cardio: Boxing bag
Core: Crunch on stability ball
Upper: Dips feet on floor hands on bench
Lower: Hamstring Curl
Cool-down 5-10 mins then utilise a stretching programme designed by a personal trainer . You can create a variety of circuits that involve bodyweight, free-weights, polymeric/sprints/hurdles and so on. So use your imagination and let the creativity flow or design a circuit that is specific to your chosen sport.
|Pick a CV exercise that is enjoyable but at the same Time challenging|