Circuit Essay

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Squat Jumps 1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2. Arms should be in the ready position with elbows flexed at approximately 90. 3. Lower body where thighs are parallel to ground. Explode vertically and drive arms up. 5. Land on both feet and repeat. 6. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Burpees 1. Start in a standing position and bend your knees and place your hands on the ground. 2. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. 3. This should be a continuous motion and be fluid. Skipping There are various types of skipping and they make excellent circuit training exercises - two feet off the ground, alternate feet, hop on one leg for 5 then swap and so on. Dumbbell Squat and Swings 1. Start position: Holding a dumbbell in each hand start in squatted position with dumbbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions. Tuck Jumps Standing on the spot, jump up with both and tuck both knees in towards your chest. Squat Thrusts In a push-up position bring both knees in towards your chest and then explode out again so they are fully extended. Repeat in a smooth, rhythmical fashion. Treadmills Similar to squat thrusts only alternate your feet. In the push-up position with legs extended bring one knee into your chest, then quickly switch to bring the other knee into your chest. The action should be a smooth running motion as your arms stay fixed. High Knees Running on the spot pick your knees up to waist height and pump your arms. Fast Feet on

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