CIRCUIT
WARMUP
Take 5:00 to 10:00 and perform dynamic mobility exercises.
Sample routine for warming up can be found below…
| MOVEMENT | SETS | REPETITIONS |
|---|---|---|
| Touchdowns with Arms | 2 | 10 |
| Knee Pulls | 2 | 10/10 |
| Straight Leg Kicks | 2 | 10/10 |
| Around the Worlds | 2 | 3/3 |
MAIN ROUTINE
Complete 3 rounds of the following sequence below…
| CIRCUIT | DURATION | REST PERIOD |
|---|---|---|
| Air Squats | 1:00 | 0:30 |
| Cardio of Choice | 1:00 | 0:30 |
| Push Ups | 1:00 | 0:30 |
| Cardio of Choice | 1:00 | 0:30 |
| Sit Ups | 1:00 | 0:30 |
| Cardio of Choice | 1:00 | 0:30 |
| REST | - | 2:00 |
COOL DOWN
Go right into relaxing breathing after all 3 rounds and pick 1-2 static stretches. Example of 5:00 routine can be found below 1 upper body stretch, 1 lower body.
| MOVEMENT | SETS | REPETITIONS |
|---|---|---|
| Low Belly Breaths | 1 | 20-30 |
| Classic Tricep Stretch | 1 | 2:00/side |
| King Pigeon Pose | 1 | 2:00/side |
* For more CIRCUIT options check out the PRINT VERSION document