Fitness CircuitMrs. 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.

• 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)

• 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)

• 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)

• 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)

• 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)

• 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)• 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)

• 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)

• 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)

• 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)

• 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)

• 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)

• 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)• 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)

• 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)

• 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.