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    Trabajo Educación Física

    Uploaded by

    Raul Gonzalez Castro
    This document outlines a circuit training workout routine for group 4A. It includes 10 exercises divided into 4 phases: warm-up, aerobic activation, strength/endurance, and cool-down. The warm-up phase focuses on joint mobility exercises. The aerobic activation phase includes exercises like burpees and jump rope to elevate the heart rate. Strength exercises in the third phase are intended to build muscle and include bicep curls, inverted rows, and isometric holds. Finally, the cool-down phase consists of static stretching exercises to promote flexibility. The routine utilizes body weight, a rope, pull-up bar, weight, and box, and is designed to be performed in a gym or home.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Trabajo Educación Física

    Uploaded by

    Raul Gonzalez Castro
    21 views5 pages
    This document outlines a circuit training workout routine for group 4A. It includes 10 exercises divided into 4 phases: warm-up, aerobic activation, strength/endurance, and cool-down. The warm-up phase focuses on joint mobility exercises. The aerobic activation phase includes exercises like burpees and jump rope to elevate the heart rate. Strength exercises in the third phase are intended to build muscle and include bicep curls, inverted rows, and isometric holds. Finally, the cool-down phase consists of static stretching exercises to promote flexibility. The routine utilizes body weight, a rope, pull-up bar, weight, and box, and is designed to be performed in a gym or home.

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    This document outlines a circuit training workout routine for group 4A. It includes 10 exercises divided into 4 phases: warm-up, aerobic activation, strength/endurance, and cool-down. The warm-up phase focuses on joint mobility exercises. The aerobic activation phase includes exercises like burpees and jump rope to elevate the heart rate. Strength exercises in the third phase are intended to build muscle and include bicep curls, inverted rows, and isometric holds. Finally, the cool-down phase consists of static stretching exercises to promote flexibility. The routine utilizes body weight, a rope, pull-up bar, weight, and box, and is designed to be performed in a gym or home.

    Copyright:

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

    Trabajo Educación Física

    Uploaded by

    Raul Gonzalez Castro
    This document outlines a circuit training workout routine for group 4A. It includes 10 exercises divided into 4 phases: warm-up, aerobic activation, strength/endurance, and cool-down. The warm-up phase focuses on joint mobility exercises. The aerobic activation phase includes exercises like burpees and jump rope to elevate the heart rate. Strength exercises in the third phase are intended to build muscle and include bicep curls, inverted rows, and isometric holds. Finally, the cool-down phase consists of static stretching exercises to promote flexibility. The routine utilizes body weight, a rope, pull-up bar, weight, and box, and is designed to be performed in a gym or home.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    You are on page 1of 5

    GROUP AND

    GRADE:..4A..................................................................................................

    COMPONENTS
    1.
    2.
    3.
    WARM-UP
    PHASES EXERCISES GRAPHIC OR PICTURE

    1.Ankle mobility.
    2.Walking hip openers.
    3.Thoracic spine
    windmills on floor.
    4.Shoulders pass-trough.
    5.Neck half circles.
    6.Lateral flexion and
    JOINT hand on the floor.
    MOBILITY 7.Circular head
    movements.

    1.Opening of arms and


    legs.
    2.Knees to chest.
    3.Burpees.
    4.Abdominals
    5.Jump rope.
    6.Pedaling in the air
    AEROBIC 7.Mountain climbing ki
    ACTIVATION
    1. Biceps Curl with Body
    Weight
    2. Inverted Row
    3. Isometric L

    EXERCISES
    ABOUT
    STRENGTH /
    ENDURANCE/
    SPEED/
    FLEXIBILITY

    STRENGTH / ENDURANCE/ SPEED/ FLEXIBILITY


    METHOD CIRCUIT TRAINING: 1.movement exercises.
    2.Activation exercises.
    3.Speed ​exercises.
    4. Strength exercises

    MATERIALS: A rope, a weight, a PLACE: In a gym or in a home.


    pull-up bar and a box.

    GENERAL DESCRIPTION: First we start with mobility exercises such as ankle


    mobility, then with activation exercises such as running, then we are going to do
    speed exercises and finally strength exercises.

    EXPLANATION GRAPHIC TIME/REPS/SETS


    1:Ankle mobility warm-up 60 s
    2:Shoulders pass-trough warm-up 60 s

    3:Lateral flexion and hand warm-up 60 s


    on the floor. For basketball

    4:Abdominals To lose weight 10/5

    5: Burpees To lose weight 15/8

    6:Knees to chest. to strengthen the abdominal 10/5

    7:Biceps Curl with Body to gain strength 15/15


    Weight

    8:Isometric L 2 minutes
    to gain strength

    9:Inverted Row to gain resistance 20/ 5

    10: press bank to gain strength 10/ 5

    COOL-DOWN
    EXERCISES GRAPHIC OR PICTURE
    1. Lunge with spinal twist

    2. Squat stretch

    3. Pie Quadriceps Stretch

    4. Knee Cross Body Stretcha doblada

    5. Knee to chest stretch


    6. Trunk stretch

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