BENEFIT: INCREASES

BLOOD CIRCULATION

THROUGH YOUR BODY! Jumping Jacks

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C I R C U I T T R A I N I N G

CHOOSE YOUR LEVEL

Level 1 – Low Intensity

Level 2 – Moderate Intensity

Level 3 – High Intensity

C A R D I O # 1

DESCRIPTION: ½ JUMPING JACK WITH STEP SIDE TO SIDE • Stand with feet together, arms down at your sides• Step your right foot out to the side while lifting your right arm• Return to starting position• Repeat on your left side

DESCRIPTION: ½ JUMPING JACK WITH JUMP • Stand with feet together, arms down at your sides• Jump your right foot out to the side while lifting your right arm• Return to starting position• Repeat on your left side• Adding a large arm movement will increase the intensity

DESCRIPTION: FULL JUMPING JACK• Stand with feet together, arms down at your sides• Jump feet out to the side, while lifting your arms overhead to make an “X” with your body• Jump back to the starting position• Bend knees to propel the jump and land softly

BENEFIT: IMPROVES YOUR HEART HEALTH! Skipping

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C I R C U I T T R A I N I N G

C A R D I O # 2

Level 1 – Low Intensity

Level 2 – Moderate Intensity

Level 3 – High Intensity

CHOOSE YOUR LEVEL

DESCRIPTION: HEEL TAPS• Move your arms in a small circular motion as if you are turning a skipping rope• Alternate tapping your heels out in front

DESCRIPTION: BOXER SKIP• Move your arms in a small circular motion as if you are turning a skipping rope• Shift your weight from one foot to the other with a small hop

DESCRIPTION: KNEES UP• Move your arms in a small circular motion as if you are turning a skipping rope• Alternate legs, bring one knee up at a time• Add a hop while bringing your knee up to increase intensity

BENEFIT: HELPS SUPPLY YOUR LUNGS

WITH OXYGEN! Walk on the Spot

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C I R C U I T T R A I N I N G

Level 1 – Low Intensity

Level 2 – Moderate Intensity

Level 3 – High Intensity

CHOOSE YOUR LEVEL

C A R D I O # 3

DESCRIPTION: WALK ON THE SPOT• Move arms and legs in a marching motion• If you have space, move around the room

DESCRIPTION: WALK ON THE SPOTWITH HIGH KNEES• Move arms and legs in a marching motion• Increase range of motion by lifting knees higher and doing larger arm swings

DESCRIPTION: JOG ON THE SPOT• Move arms and legs in a jogging motion• Jog as fast as you feel comfortable

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S T R E N G T H # 1 A

BENEFIT: MAKES IT EASIER

TO CARRY GROCERIES OR

LAUNDRY! Push Up C I R C U I T T R A I N I N G

Level 1 – Low Intensity

Level 2 – Moderate Intensity

Level 3 – High Intensity

CHOOSE YOUR LEVEL

DESCRIPTION: WALL PUSH UP• Stand tall about 2 feet away from a solid wall• Hands should be placed on the wall, slightly further than shoulder width apart• Keep eyes looking forward• Keep shoulders back in a neutral position and contract your core (abdominal) muscles • Lower to wall and push back up

DESCRIPTION: CHAIR PUSH UP• Place hands on the edge of a chair (without wheels), slightly further apart than shoulder width• Step feet back to make your body a straight line• Keep eyes looking forward at the chair• Keep shoulders back in a neutral position and contract your core (abdominal) muscles• Lower to chair and push back up

DESCRIPTION: FLOOR PUSH UP• Place hands on �oor slightly further than shoulder width apart• Put weight on either knees or toes• Keep eyes looking to the �oor directly below • Keep shoulders back in a neutral position and contract your core (abdominal) muscles • Lower to �oor and push back up

S T R E N G T H # 2 A

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BENEFIT: MAKES GETTING IN AND OUT OF THE CAR EASIER! Squat

C I R C U I T T R A I N I N G

Level 1 – Low Intensity

Level 2 – Moderate Intensity

Level 3 – High Intensity

CHOOSE YOUR LEVEL

DESCRIPTION: ASSISTED SQUAT• Hold onto a chair (without wheels)• Feet slightly further than shoulder width apart, toes point slightly out• Head neutral, eyes looking forward• Bend at hip, bum moves back and down• Shoulders back, chest up• Lower as far as possible, keeping knees from going past toes• Rise back up

DESCRIPTION: PARTIAL SQUAT • Feet slightly further than shoulder width apart, toes point slightly out• Head neutral, eyes looking forward• Bend at hip, bum moves back and down• Shoulders back, chest up• Lower part way down, keeping knees from going past toes• Rise back up

DESCRIPTION: FULL SQUAT• Feet slightly further than shoulder width apart, toes point slightly out• Head neutral, eyes looking forward• Bend at hip, bum moves back and down• Shoulders back, chest up• Lower to a 90° bend, keeping knees from going past toes• Rise back up

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BENEFIT: STRENGTHENS

CORE AREA AND REDUCES BACK

PAIN! Front Plank C I R C U I T T R A I N I N G

Level 1 – Low Intensity

Level 2 – Moderate Intensity

Level 3 – High Intensity

CHOOSE YOUR LEVEL

S T R E N G T H # 3 A

DESCRIPTION: KNEE PLANK • Place weight on elbows and knees • Lift torso and thighs o� �oor• Keep body in straight line• Shoulders should be directly over elbows and away from ears• Hold* Option to do with elbows on a desk or chair rather than the �oor

DESCRIPTION: HALF PLANK • Keep 1 knee on the �oor, extend the other leg• Place weight on elbows, one knee and one toe• Lift torso and thighs o� �oor• Keep body in straight line• Shoulders should be directly over elbows and away from ears• Hold

DESCRIPTION: FULL PLANK• Place weight on elbows and toes• Lift torso and thighs o� �oor• Keep body in straight line• Shoulders should be directly over elbows and away from ears• Hold

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S T R E N G T H # 1 B

BENEFIT: MAKES LIFTING

HEAVY BAGS EASIER! Chair Dips

C I R C U I T T R A I N I N G

Level 1 – Low Intensity

Level 2 – Moderate Intensity

Level 3 – High Intensity

CHOOSE YOUR LEVEL

DESCRIPTION: BENT KNEES• Place hands on edge of chair, holding hips up• Feet shoulder width apart, knees bent to 90°• Keep elbows pointing to the back of the chair • Lower hips by bending elbows • Rise back up, feet remain planted

DESCRIPTION: PARTIALLY BENT KNEES• Place hands on edge of chair, holding hips up• Feet shoulder width apart, knees are partially bent • Keep elbows pointing to the back of the chair • Lower hips by bending elbows • Rise back up, feet remain planted

DESCRIPTION: LEGS EXTENDED • Place hands on edge of chair, holding hips up• Legs extended out in front, heels shoulder width apart• Keep elbows pointing to the back of the chair • Lower hips by bending elbows • Rise back up, feet remain planted

Position a stable chair

(without wheels) against a

wall.

S T R E N G T H # 2 B

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BENEFIT: MAKES IT

EASIER TO CLIMB STAIRS! Lunge

C I R C U I T T R A I N I N G

Level 1 – Low Intensity

Level 2 – Moderate Intensity

Level 3 – High Intensity

CHOOSE YOUR LEVEL

DESCRIPTION: STATIC LUNGE• Stand tall, step forward with the left foot • Bend both knees to lower back knee towards the �oor, keep front knee behind the toes• Return to standing starting position, repeat• Switch legs half way through

DESCRIPTION: ALTERNATING LEGS ON THE SPOT• Stand tall, step forward with left leg• Bend both knees to lower back knee towards the �oor• Step back and switch feet• Step forward with right leg to a lunge and continue alternating• Front knee should remain behind toes during each lunge

DESCRIPTION: WALKING LUNGE• Stand tall, step forward with left leg into a lunge• Bending both knees to lower back knee towards the �oor• Step forward with right leg and bend into a lunge• Continue to walk forward with each lunge• Front knee should remain behind toes during each lunge

CHOOSE YOUR LEVEL

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BENEFIT: STRENGTHENS

YOUR CORE AND IMPROVES YOUR

POSTURE! Chair Sit Up C I R C U I T T R A I N I N G

Level 1 – Low Intensity

Level 2 – Moderate Intensity

Level 3 – High Intensity

S T R E N G T H # 3 B

DESCRIPTION: PARTIAL SIT UP • Sit upright near the edge of your chair, keep feet �at on the �oor• Cross arms in front of your chest, keep back neutral and chin straight• Contract your core (abdominal) muscles, slowly lean backwards a few inches• Slowly return to the upright starting position• Breathe throughout the movement

DESCRIPTION: FULL SIT UP • Sit upright near the edge of your chair, keep feet �at on the �oor• Cross arms in front of your chest, keep back neutral and chin straight• Contract your core (abdominal) muscles, slowly lean backwards until your back almost touches the chair• Slowly return to the upright starting position• Breathe throughout the movement

DESCRIPTION: FULL SIT UP WITH TWIST• Sit upright near the edge of your chair, keep feet �at on the �oor• Cross arms in front of your chest, keep back neutral and chin straight• Contract your core (abdominal) muscles, slowly lean backwards until your back almost touches the chair• Twist upper body to the right, return to centre and slowly return to the upright starting position• Repeat, twisting to the left• Breathe throughout the movement

Stop or move through a smaller range of motion

if you have any lower back discomfort

C I R C U I T T R A I N I N G

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Warm UpC I R C U I T T R A I N I N G

TIPS – Complete a 3 minute warm up to get your heart rate up and body warm.

Start with slow movements and gradually increase speed and intensity.

1. MARCHING - 30 SECONDS

7. START YOUR CIRCUIT!

4. HAMSTRING CURLS - 30 SECONDS

Begin by marching on the spotAdd larger arm swings and higher knees

Continue to marchMove arms across the front of yourbody from side to side

••

••

Continue to marchRoll shoulders backwards

••

Bend your knee to touch your heel to your bumAlternate legsReach your arms out in front of your chest, pull hands back

•

••

Bend your knee to lift your leg in frontAlternate legs

••

Touch toe in front, out to the side and behind your bodyAlternate legs

•

•

2. SIDE ARM SWINGS - 30 SECONDS

3. SHOULDER ROLL - 30 SECONDS

5. KNEE RAISES – 30 SECONDS

6. TOE TAPS - 30 SECONDS

C I R C U I T T R A I N I N G

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Cool DownC I R C U I T T R A I N I N G

1. UPPER BODY - CHEST AND BACK

3. LEGS

2. NECK

4. FULL BODY

• A - Clasp hands behind back and open chest up• Hold for 10 seconds

• B - Reverse, clasp hands in front of your chest and push hands forward• Hold for 10 seconds

• Stand with feet together near a wall or chair to hold for balance

• Bend left knee and hold left ankle/ pant leg with left hand

• Keep knees together, heel goes to bum

• Hold for 10 seconds

• Repeat with the right side

• A - Tilt head as if you are trying to touch your ear to your shoulder • Hold for 5 seconds• Repeat on other side

• B - Tilt head forward as if trying to touch your chin to your chest• Hold for 5 seconds

• Stand with feet shoulder width apart

• Bend knees to squat down, cross arms in front of your body

• Fluidly rise up and circle arms over head

• Take deep breathes throughout

• Repeat 3 times

TIPS – After you have completed the 3 stations, complete the 2.5 minute cool down to

allow your heart rate to slow down. Movements should gradually get slower.

A

A

B

B

C I R C U I T T R A I N I N G

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Set it Up

HOW TO SET UP YOUR WORKOUT!

YOU NEED:

• Stopwatch/clock with a second hand • 3 Strength A posters (orange)• Warm Up poster • 3 Strength B posters (purple)• Cool Down poster • 3 Cardio posters (green)• Stable chairs (without wheels)

SET IT UP:

• Hang up the Warm Up, Safety and Cool Down posters.

• Set up 3 stations around the room. Each station should have a Cardio (green), Strength A (orange) and Strength B (purple) poster.

• Leave space between each station.

• Place a chair (without wheels) at each station.

• Each poster describes 3 levels of intensity. Choose an option to suit your physical activity level.

TO COMPLETE THE CIRCUIT:

• Complete the 3 minute warm up �rst, then move onto stations 1, 2 and 3. At each station alternate 30 seconds of activity with 15 seconds of rest.

• 10 minute workout - complete the Warm Up; then do the Cardio and Strength A activity at station 1 before moving onto the next station. After you have completed each of the three stations, complete the Cool Down.

• 15 minute workout - complete the Warm Up; then do the Cardio and Strength A activity before moving onto the next station. After you have completed each of the three stations, return to station 1. Visit all three stations a second time, completing the Cardio and Strength B activity. Complete the Cool Down.

• Longer workout - follow the directions for a 15 minute workout, repeating the Cardio and Strength activities at each station several times before �nishing up with the Cool Down exercises.

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S T R E N G T H # 1 A

BENEFIT:

MAKES IT EASIER

TO CARRY

GROCERIES OR

LAUNDRY!

Push Up C I R C U I T T R A I N I N G

Level 1 – Low Intensity

Level 2 – Moderate Intensity

Level 3 – High Intensity

CHOOSE YOUR LEVEL

DESCRIPTION: WALL PUSH UP

• Stand tall about 2 feet away from

a solid wall

• Hands should be placed on

the wall, slightly further than

shoulder width apart

• Keep eyes looking forward

• Keep shoulders back in a neutral

position and contract your core

(abdominal) muscles

• Lower to wall and push back up

DESCRIPTION: CHAIR PUSH UP

• Place hands on the edge of a chair

(without wheels), slightly further apart

than shoulder width

• Step feet back to make your body

a straight line

• Keep eyes looking forward at the chair

• Keep shoulders back in a neutral

position and contract your core

(abdominal) muscles

• Lower to chair and push back up

DESCRIPTION: FLOOR PUSH UP

• Place hands on �oor slightly

further than shoulder width apart

• Put weight on either knees or toes

• Keep eyes looking to the �oor

directly below

• Keep shoulders back in a neutral

position and contract your core

(abdominal) muscles

• Lower to �oor and push back up

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SafetyC I R C U I T T R A I N I N G

WHAT IS APPROPRIATE FOOTWEAR?Flat shoes with good support that �t well.

They should have a low, broad heel and a non-slipsole, for example, a running or walking shoe.

• Wear comfortable clothing and appropriate footwear.

• Start with a warm up to increase your body temperature and prepare it for activity.

• Follow the instructions on each poster.

• Work at your own pace. Choose an intensity level on each poster to suit your fitness level. You should feel tired but not in pain during or after your workout.

• If at any time you are feeling pain, shortness of breath or dizziness – STOP exercising immediately and check with your health care provider before continuing.

• Use a stable chair (without wheels) for support and balance when needed. 

• Use slow and controlled movements.

• Remember to breathe during the exercises.

• Take rests and water breaks when needed.

• If you are new to exercise, contact your healthcare provider before beginning.