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    Circuit Training

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    This document outlines a circuit training workout that includes multiple stations focusing on walking circuits, dynamic flexibility circuits, hurdle mobility, general strength, medicine ball exercises, and plyometric jumps. The circuit consists of a variety of bodyweight exercises like lunges, pushups, planks, and squats as well as exercises using equipment like a medicine ball, hurdles, and space for sprinting. Each station provides 10-20 repetitions of different exercises to be completed before moving to the next station in the circuit.

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    Circuit Training

    Uploaded by

    api-327396385
    79 views3 pages
    This document outlines a circuit training workout that includes multiple stations focusing on walking circuits, dynamic flexibility circuits, hurdle mobility, general strength, medicine ball exercises, and plyometric jumps. The circuit consists of a variety of bodyweight exercises like lunges, pushups, planks, and squats as well as exercises using equipment like a medicine ball, hurdles, and space for sprinting. Each station provides 10-20 repetitions of different exercises to be completed before moving to the next station in the circuit.

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    circuit training

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    This document outlines a circuit training workout that includes multiple stations focusing on walking circuits, dynamic flexibility circuits, hurdle mobility, general strength, medicine ball exercises, and plyometric jumps. The circuit consists of a variety of bodyweight exercises like lunges, pushups, planks, and squats as well as exercises using equipment like a medicine ball, hurdles, and space for sprinting. Each station provides 10-20 repetitions of different exercises to be completed before moving to the next station in the circuit.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    79 views3 pages

    Circuit Training

    Uploaded by

    api-327396385
    This document outlines a circuit training workout that includes multiple stations focusing on walking circuits, dynamic flexibility circuits, hurdle mobility, general strength, medicine ball exercises, and plyometric jumps. The circuit consists of a variety of bodyweight exercises like lunges, pushups, planks, and squats as well as exercises using equipment like a medicine ball, hurdles, and space for sprinting. Each station provides 10-20 repetitions of different exercises to be completed before moving to the next station in the circuit.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Walking Circuit (WC) #1 Side Skip 20m

    Knee Holds 10m Walking A-Hold 10m


    Butt Kicks 10m Zig-Zag Lunge 10m
    Side Skip 20m Side to Side Lunge 10m
    Alt. Toe Touch 10m R over L/L over R 10m
    Forward Lunge 10m
    Backward Lunge 10m Dynamic Flex Circuit (FC) #2
    Ham Foot Scoop 10m V-Up Hold Toe Touch x16 (8E)
    Burpee x10
    Dynamic Flex Circuit (FC) #1 Prone Plank Leg Lifts x10 (5E)
    Inverted Scissors x10E Supine Plank Leg Lifts x10 (5E)
    Inverted Flutter Kick x10E Prisoner Squat x15
    Donkey Kicks x10E Seal (Clap) Push Up x10
    Donkey Whips x10E Fire Hyrdant Circles x10 (5E)
    Lateral-Leg Raises x10E
    Swimmers x10E Hurdle Mobility (HM) #2
    Supermans x20 Side Over Bent Knee x8
    Side Over Straight Leg x8
    Hurdle Mobility (HM) #1 1high, 1low x8
    Over Under x8
    Walk Through x8 General Strength (GS) #2
    2 Over, 1 Back x8 Superman x20
    Walk Over x8 Flutter Kicks x20
    Touch-The-Skies x20
    General Strength (GS) #1 **100m Stride**
    Push Up Walks x10 Donkey Kicks x10 (5E)
    V-Ups x25 Donkey Whips x10 (5E)
    Prisoner Squats x25 Fire Hydrants x10 (5E)
    **100m Stride** **100m Stride**
    Stationary Lunges x24 (12E) Side Plank Leg Lifts x10 (5E)
    Prone Plank Leg Lifts x14 (7E) Swimmers x10E
    Supine Plank Leg Lifts x14 (7E) Mt. Climber x20 (10E)
    **100m Stride** **100m Stride**
    Seal (Clap) Push Up x15 Jumping Jacks x20
    Fire Hyrdant Circles x14 (7E) Lunge Jumps x10 (5E)
    Burpee w/ Jump x20 Rocket Jumps x10
    **100m Stride** *100m Stride*
    Lunge Jumps x14 (7E)
    Prisoner Squat Jumps x20
    Rocket Jumps x20
    **100m Stride**

    Med-Ball (MB) #1
    Overhead lead w/ left x10
    Overhead lead w/ right x10
    Side Toss lead w/ left x10
    Side Toss lead w/ right x10
    Grandma Toss UP x10
    Grandma Toss OUT x10 Walking Circuit (WC) #3
    Overhead Smash x10 Toes Up 10m
    Rear Grandma Toss OUT x10 Toes In 10m
    Walking Circuit (WC) #2 Toes Out 10m
    A-Walk 10m Heels Up 10m
    B-Walk 10m Heels In 10m
    Heels Out 10m Lunge Jumps x15
    **100m Stride**
    Dynamic Flex Circuit (FC) #3 Rocket Jumps x15
    Staggar Push Up x15 Frog Hops (for dist.) x10
    Toe Touches x20 Broad Jumps (for dist.) x10
    Mt. Climber x20 (10E) **100m Stride**
    Fire Hydrant x10 (5E)
    Burpee w/ Jump x10 Plyometric Jumps (PJ) #2
    Push Up / Side Plank x10 (5E) ALL Single-Leg
    Sumo Squat x10 Side to Side Jumps x20 (10E)
    Front to Back Jumps x20 (10E)
    Squat Jumps x10 (5E)
    **100m Stride**
    Rocket Jumps x20 (10E)
    Plyometric Jumps (PJ) #1 Ankle Flippers Down x20
    Tuck Jumps x15 Ankle Flippers Up x20
    Squat Jumps x15 **100m Stride**

    1. Med ball –Lunges with crossover side to side with ball

    2. Push—ups

    3. Med Ball–On back med ball between knees brought to chest


    4. Down–ups

    5. Med Ball –Over head slams

    6. Rock Climbers

    7. Med Ball –Between knees pretzels

    8. Split-Leg Jump Squat

    9. Crunches

    10. Leg Swings

    11. Med-Ball – On Back ball held behind head brought to knees

    12. Jump squats

    13. V-Ups

    14. Med Ball—Trunk Turn toss from oblique (both directions)

    15. Plyo Hurdles–over 20

    16. Vertical Jump—Knees to Chest

    17. Touch-the-Skies

    18. Med Ball—Overhead toss to partner

    19. Flutter Kicks

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