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    Circuit Workouts PDF

    Uploaded by

    Etienne Corelie
    The document describes 4 different circuit workout options: 1. The 7 minute workout - exercises are done for 30 seconds each with 10 seconds rest in between for a total time of 7 minutes. 2. Pyramid circuit - exercises are done in increasing and decreasing reps over multiple levels for a total time of 15-30 minutes. 3. Tabata circuit - exercises are done at high intensity for 20 seconds followed by 10 seconds rest, repeating for 4 minutes per station over multiple stations for a total time of 20 minutes. 4. Double circuit - exercises are split into 4 stations that are each completed as their own 5 minute circuit for a total time of 24 minutes.

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    © All Rights Reserved
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    Circuit Workouts PDF

    Uploaded by

    Etienne Corelie
    907 views5 pages
    The document describes 4 different circuit workout options: 1. The 7 minute workout - exercises are done for 30 seconds each with 10 seconds rest in between for a total time of 7 minutes. 2. Pyramid circuit - exercises are done in increasing and decreasing reps over multiple levels for a total time of 15-30 minutes. 3. Tabata circuit - exercises are done at high intensity for 20 seconds followed by 10 seconds rest, repeating for 4 minutes per station over multiple stations for a total time of 20 minutes. 4. Double circuit - exercises are split into 4 stations that are each completed as their own 5 minute circuit for a total time of 24 minutes.

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    The document describes 4 different circuit workout options: 1. The 7 minute workout - exercises are done for 30 seconds each with 10 seconds rest in between for a total time of 7 minutes. 2. Pyramid circuit - exercises are done in increasing and decreasing reps over multiple levels for a total time of 15-30 minutes. 3. Tabata circuit - exercises are done at high intensity for 20 seconds followed by 10 seconds rest, repeating for 4 minutes per station over multiple stations for a total time of 20 minutes. 4. Double circuit - exercises are split into 4 stations that are each completed as their own 5 minute circuit for a total time of 24 minutes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    907 views5 pages

    Circuit Workouts PDF

    Uploaded by

    Etienne Corelie
    The document describes 4 different circuit workout options: 1. The 7 minute workout - exercises are done for 30 seconds each with 10 seconds rest in between for a total time of 7 minutes. 2. Pyramid circuit - exercises are done in increasing and decreasing reps over multiple levels for a total time of 15-30 minutes. 3. Tabata circuit - exercises are done at high intensity for 20 seconds followed by 10 seconds rest, repeating for 4 minutes per station over multiple stations for a total time of 20 minutes. 4. Double circuit - exercises are split into 4 stations that are each completed as their own 5 minute circuit for a total time of 24 minutes.

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    The passage discusses different types of circuit workout structures including the 7 minute workout, pyramid workouts, Tabata workouts, and double circuits.

    Pyramid workouts, where the number of reps increases each level, and circuits that alternate between cardio and strength exercises are provided as examples.

    A Tabata workout consists of 20 seconds of vigorous exercise followed by 10 seconds of rest, repeated for a total of 4 minutes per set. Examples of Tabata circuits include pairing exercises for the core and upper body.

    QUICK CIRCUIT WORKOUT OPTIONS

    THE 7 MINUTE WORKOUT


    Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time
    for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.
    1. Jumping jacks - Total body
    2. Wall sit - Lower body
    3. Push-up - Upper body
    4. Abdominal crunch - Core
    5. Step-up onto chair - Total body
    6. Squat - Lower body
    7. Triceps dip on chair - Upper body
    8. Plank - Core
    9. High knees/running in place - Total body
    10. Lunge - Lower body
    11. Push-up and rotation - Upper body
    12. Side plank - Core

    Helpful Websites
    FITNESS:

    Oxygen, Bodybuilding.com, Women’s Health & Fitness, Men’s Health & Fitness

    NUTRITION:
    Gracious Pantry, Spoonful of Sugar Free, Eating Bird food, Skinny Ms, Katies Desserts, Skinnytastes,
    Green Kitchen,
    1. Pyramid Workout
    Pyramid Circuit Structure

    - Contains levels of increasing reps. At each level, every exercise is performed.


    - The pyramid begins with low reps and increases in number each level. Once the top level has been
    completed, the subsequent levels decrease the required number of reps.
    - Between each level a rest should be provided. 30 sec - 2 minute is ideal (increase rest with reps).

    o Example Structure
    Level 1 – 2 reps of each exercise
    Level 2 – 4 reps of each exercise
    Level 3 – 6 reps of each exercise
    Level 4 – 8 reps of each exercise
    Level 5 – 6 reps of each exercise
    Level 6 – 4 reps of each exercise
    Level 7 – 2 reps of each exercise

    o Structure can also be reversed – Aka. Start and end with 8 reps

    Sample Pyramid Circuit

    Pyramid Circuit Exercise Examples: Pyramid Structure

    1. Squat with side kick Level 1 – 2 reps of each exercise


    2. Seal Jacks Level 2 – 4 reps of each exercise
    3. Crunches Level 3 – 6 reps of each exercise
    4. Mountain climbers
    Level 4 – 8 reps of each exercise
    5. 1 Leg row with leg extension
    6. ½ hold push-ups Level 5 – 6 reps of each exercise
    7. High knees Level 6 – 4 reps of each exercise
    8. Plank Level 7 – 2 reps of each exercise
    9. Pile jumps
    10. Burpees
    2. Tabata

    - Vigorous exercise for 20 seconds with a 10 seconds rest


    - One Tabata = 4 minutes = 8 cycles of 20 seconds on and 10 seconds off
    - Minimum two Tabata’s

    o Structure Examples
    Cardio Example
    • 20 second sprint
    • 10 second rest
    Strength Example
    • Single activity
    o Multiple Tabata’s of one activity
    • Chain activity
    o One Tabata for each exercise
    • Pair activity
    o One half (4 cycles) Tabata for one exercise, second half (4 cycles) Tabata
    for another exercise, repeat

    Sample Tabata

    Tabata Circuit Exercise Examples: Tabata Structure

    Station 1 - Core Station 3 – Lower body Exercise 1 (20 Sec)


    Rest (10 Sec)
    1. Wood Choppers 1. Reverse Plank Exercise 2 (20 Sec) Repeat x4 each Station
    2. Spider Plank with leg raises
    Rest (10 Sec)
    2. Sumo Squat
    Transition (1 min)
    Station 2 – Upper body Station 4 - Cardio
    4 stations of two exercises = total time: 20 minutes
    1. Tricep Dips 1. Skaters
    2. Medicine ball 2. Tuck Jumps
    around the world
    3. Double Circuit

    - Exercises are organized into four stations, each of which contain five exercises.
    o Each station is its own individual circuit
    - Complete to each of the four stations once (to increase difficulty do each station a second time)
    - Each exercise should be performed for 1 minute (Totaling 5 minutes per station) and 1 minute
    transition/rest between stations – no transition between exercises
    o Total time = 24 minutes

    o Structure Example
    Station 1
    • Exercise 1 (1 min)
    • Exercise 2 (1 min) You can easily modify the amount of
    • Exercise 3 (1 min) time or the number of exercises for this
    • Exercise 4 (1 min) type of circuit
    • Exercise 5 (1 min)
    Transition (1 min)
    Station 2
    • Same as above (5 min)
    Transition time (1 min)
    Station 3
    • Same as above (5 min)
    Transition time (1 min)
    Station 4
    • Same as above (5 min)
    Transition time (1 min)

    Sample Double Circuit


    Station 1 Station 2 Station 3 Station 4

    1. Criss-Cross Jacks 1. Step-ups 1. Wall touches 1. Shuttle run


    2. Wall sit 2. Kick-ups 2. Side Lung 2. Side leg lifts
    3. Crab Walk 3. Med ball smash 3. Dive Bombers 3. Weighted front raises
    4. Plank 4. Med ball Russian twists 4. Standing Obliques 4. Side Plank
    5. Superman’s/ 5. Med ball push-ups 5. Side kick 5. Weighted lung walk
    Swimming

    Transition 1 minute Transition 1 minute Transition 1 minute Transition 1 minute


    4. Early Morning

    - Quick 10-20 minute simple workout you can do first thing in the morning
    - Include cardio exercises and strength training (whole body or targeted body area)
    - Go through each exercise once as a whole circuit (to increase difficulty or length go through circuit
    twice)
    - To keep it simple, ensure all rep amounts are divisible by 5

    o Structure example
    Exercise 1
    Exercise 2
    Exercise 3
    …
    Exercise 15

    Simple Circuit
    Exercises
    - 20 high knees
    - 20 Jumping jacks
    - 10 Reverse Crunches
    - 10 Crunches
    - 5 Push-ups
    - 5 Push-ups
    - 10 Calf Raises
    - 10 Calf Raises
    - 15 Sec Plank
    - 5 Push-ups
    - 20 Jumping Jacks
    - 25 Russian Twists
    - 10 Squats
    - 10 Squats
    - 10 Sec Side Plank (each side)

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