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Fitness Circuit Mrs. Arland - PowerPoint PPT Presentation

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Fitness Circuit Mrs. Arland. Circuit Instructions. Take your resting heart rate. A healthy range is between 60-70 beats per minute. Jog anywhere from 3-5 minutes to warm up. Stretch if necessary. Go through the circuit doing each station for at least 1 minute.

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circuit instructions
Circuit Instructions
  • Take your resting heart rate. A healthy range is between 60-70 beats per minute.
  • Jog anywhere from 3-5 minutes to warm up.
  • Stretch if necessary.
  • Go through the circuit doing each station for at least 1 minute.
  • Rest for approximately 15 seconds between each station.
  • Jog for 3-5 minutes at the end of the circuit.
  • Take heart rate again. Should be at least 140 beats for a positive gain.
dumbbell row upper body
Dumbbell Row(Upper Body)
  • Stand straight w/ a dumbbell in each hand.
  • Bend forward at the waist.
  • Keeping arms close to your torso, pull both dumbbells up until they touch the sides of your chest.
  • Hold a second & release down. Do 30 reps.
bosu ball squats lower body
Bosu Ball Squats(Lower body)
  • Stand w/ feet hip width apart. Weight on heels.
  • Lower down as you are to sit on a bench.
  • Keep your back straight & don’t lean forward.
  • Once your upper leg is parallel to the floor, raise back up.
  • 30 repetitions
medicine ball partner twist core
Medicine Ball Partner Twist (core)
  • Stand back to back with your partner.
  • One partner holds a medicine ball and twists at the waist to hand it to your partner who is twisting to receive the ball.
  • Repeat for 1 minute.
jumping rope cardio
Jumping Rope(Cardio)
  • Using a rope jump begin with both feet together & jump 50 times
  • then one foot at a time (50x)
  • followed by alternating feet (50x)
  • 10 double jumps
  • finish off going as fast as possible until time allows
back stretch flexibility
Back Stretch(Flexibility)
  • Lie flat on your back with both legs straight & together.
  • Lift your right leg straight in the air and cross up and over your left leg down to the floor.
  • Keep your shoulder blades flat on the ground. Hold for 30 seconds & switch legs.
bicep curls with troy bar upper body
Bicep Curls with Troy Bar (Upper Body)
  • Stand with your feet shoulder-width apart and arms at your sides.
  • Hold the troy bar with your palms facing forward.
  • Keep elbows locked firmly against your rib cage.
  • Curl both arms up & hold for a second focusing on squeezing your biceps.
  • Slowly lower your arms back to the starting position. (30x)
thigh raises lower body
Thigh Raises(Lower Body)
  • Put Band around both ankles. Lay on your side and lift your upper leg up to the ceiling. Try to keep both legs straight and lift at a steady and controlled pace. After completing 30 reps on the right leg, roll over and switch to the left leg for 30 repetitions.
100 s core
100’s (Core)
  • Lie on your back with your legs in the air at a 90 degree angle.
  • Arms are straight down at your side.
  • Begin pumping your arms, keeping them straight, between 4-8” off the ground. Repeat 100 times.
step plyo cardio
Step Plyo (Cardio)
  • Stand facing a vertical step box with your right foot on top of it & your left foot on the floor behind it.
  • Push off the right foot, hop up into the air and land with your left foot on the box & your right foot on the floor.
  • Continue alternating legs for one minute.
hurdler stretch flexibility
Hurdler Stretch(flexibility)
  • Sit on the floor with one leg extended straight out & the other folded inward to your inner thigh.
  • Reach for your toe & hold for 30 seconds.
  • Switch legs & repeat.
body ball push up upper body
Body Ball Push-up(upper body)
  • Assume push-up position, with your feet placed on top of a stability ball.
  • While keeping your balance perform a push-up.
  • Repeat 30 times.
pelvic thrust lower body
Pelvic Thrust(lower body)
  • Lie on your back in front of a bench w/ your knees bent & your heels on the bench.
  • Legs should form a 90 degree angle with your knees directly above your hips.
  • Press your heels down into the bench, lifting your hips off the floor as high as you can.
  • Squeeze your glutes & hold for a second & then lower down.
  • Repeat 30 times.
side plank with inner thigh raise core
Side Plank with Inner Thigh Raise(core)
  • Lie on your right side, legs extended.
  • Raise your hips up until your body forms a straight line from head to toe.
  • Lift your left leg toward the ceiling, making sure to keep it straight.
  • Perform 30 times & then switch sides.
butt kicks cardio
Butt Kicks(cardio)
  • Stand with your feet hip-width apart.
  • Jog forward making sure to bring your heel up to your glutes each time you lift your foot.
  • Try to keep a fast pace & really kick yourself in the glutes!
  • Go continuously for 1 minute.
wall splits flexibility
Wall Splits(Flexibility)
  • Lie with your back flat on the ground and your tushy up against the wall.
  • Start with your legs perpendicular to your body & flat up against the wall.
  • Gradually begin to widen your legs out into a splits position or as far as you can go. Hold for a minute.