Describe How to Plan Gym-based Exercise Using a Circuit Format

Push-ups - 10 reps. Dumbbells jump rope 8 of 9.

15 Minute Circuit Workout Perfect For Beginners Anytime Fitness

Run or Jump Rope - 30 seconds.

. 5 rounds of the following exercises. It is best if you can execute these basic exercises at the gym to get the full benefit of them again we are talking about the big muscle groups. A sequence of four exercises with rest held until the end.

5 exercises total each with 4 work sets is a good start. Do as many push-ups as you can in 30 seconds then rest for 30 seconds. Here are a few tips for setting up the best circuit to match specific fitness goals.

I will include 10 minute circuit training workout to my strength training routine to further burn fat while preserving muscle. Circuit 7 Intermediate to Advanced. Run or Jump Rope - 30 seconds.

Your gym workout choice may depend on several factors including participant numbers time equipment the participants sport. Keep your back flat shoulders back and chest up as you lift the weights straight up to your chest. Alter ratio of work to rest depending on ability.

For example your first circuit could be push-ups squats bicep curls lateral lunges with front raise and. Next youll want to pick two days for active recovery. The workout may be structured as follows and could be continually repeated as many times as is necessary.

Circuit training uses only compound basic exercises at least for the major muscle groups as they lay the foundation for the future development of strength and mass in the athlete athlete. The number of exercises in a circuit should be lower than that found in most general fitness circuits and exercise selection should ideally mirror those movements found in competition. Keep your TOTAL all exercises combined workout number of sets for all exercises in the 15-25 set range with 8-10 reps per set.

A circuit training routine in the gymnasium may include push ups jumping jacks medicine ball passes sit ups lunges triceps dips lateral raise with an exercise band and pull ups. Run or Jump Rope - 30 seconds. Circuit training with stations lasting 30-60 seconds is an ideal way to develop specific strength endurance for these events.

Mix and match the exercises below to get a total-body workout. Select the time limit for your circuit training workout. Thrusters - 10 reps.

An example of a simple circuit training workout might consist of push-ups sit-ups squats chin-ups and lunges. Seated lever row 2. Sample Gym Routine - Circuit Training Time-Based Weeks - 6.

Circuit training workouts are based around a set number of stations that you repeat until your time runs out. A circuit training program can be performed with either time or laps basis. Training Days - 2 to 3 Times a Week ie.

Selecting and organizing exercises into a logical sequence based on an individuals current strength training experience and movement skill which makes a pre-exercise assessment essential for long-term success. Please find below a sample four week non-specific time-based circuit training workout program taken from the acclaimed publication. Identify on paper 3 to 4 circuits of 6 to 10 exercise that can be performed with the available resources.

Youve charted out five days for workouts and two days for rest. Active recovery is meant to help you recover from your more intense training. Monday Wednesday Friday Laps - 3 Allow for 2 minutes rest between laps Duration - 30 to 60 seconds per station with 30 to 60 seconds rest.

In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. Hold a dumbbell in each hand or a barbell and bend at the hips to form a 45-degree angle. Gym Workout Routines - Circuit Training.

Four or more exercises done using the same weight and the. When it comes to using a circuit to meet your exercise goals choosing the right work-to-rest ratio is key. Describe how to plan gym-based exercise using circuit formats Assessor initials to be inserted if orally questioned.

Do not have press-ups followed by pull-ups. Include at least four and alternate between target muscle groups if you wanted to give another circuit a go. Example of a CT Format 1.

With control return the weight back towards the floor. In addition Let me use a Tabata program which includes 8 groups of a 20-second sprint and 10 second rest period to the HIIT routine on both Wednesday and Saturday. How to Create a Circuit Workout 1 Choose your timing intervals.

Cable chest press Cable rows Seated chest press machine Dumbbell chest press Dumbbell bent over rows Leg press Dumbbell overhead press Chin-ups Push-ups Dumbbell lunges Smith machine squats Lat pulldown machine Dumbbell flyes. Describe the factors based on client screening which may affect. 1 minute of push ups.

Circuit Training Gym Workout. Run or Jump Ropes - 30 seconds. Use appropriate methods to collect information to plan a gym-based.

Mountain Climbers - 20 seconds. Gym-Based Circuit Formats Active recovery Set periods of work and recovery Aerobic-biased Resistance-biased Mixed Timed Repetition based 39. Creating the program and planning the workout prior to meeting with the client.

An upper-body circuit needs to include a mix of push movements push-ups chest-press bench-press and pull movements like pull-ups clean-grip deadlift bent-over row ring rows she says offering the following example. Be able to collect and use client information to plan a gym-based exercise programme a. Determine the intervals you will use for your circuit.

Commonly a workout using this format would consist of a warm up 10-15min 30min of circuit work and then 30-40min of. The number of circuits you do in this time will depend on the number of exercises you use and how long you plan to work for. How to add active recovery days to your workout plan Factor 2.

So knowing how much time you have can help you determine how many circuits youll need to complete and how hard youll need to work. One workout day and one rest day. Remember the most important part is to get started youll learn how your body responds and you can adapt as you go.

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