Circuit Exercise Workout 13/9/06 2:44 PM Page 1

CIRCUIT TRAINING SAFETY TIPS:

"
"
"
"
"
"
"
"
"
"
"
"
"
"

Using heavy weights in Circuit Training can be dangerous. Begin with light weights and progress.
Follow correct technique at all times.
Maintain good posture unlock your knees, keep feet shoulder width apart, head up, chin in.
Always remember to breathe out on exertion never hold your breathe.
On all arm exercises keep shoulders down and rotated back.
On all exercises tighten stomach muscles and squeeze buttocks.
Control the weights throughout the entire range of movement.
Dont let the weights fall on the ground or crash onto other equipment.
Some exercises are not suitable for children under 15 years of age. Children should always use light weights.
Progress slowly.
Allow one day of rest / recovery between sessions.
Always wear appropriate exercise clothing and footwear.
Ensure hydration at all times.
Monitor heart rates regularly.

CIRCUIT EXERCISE WORKOUT

MAXIMUM RESULTS IN MINIMUM TIME
Circuit training is an excellent way to simultaneously improve mobility, strength and endurance.

BENEFITS OF CIRCUIT TRAINING:

"

Work at your own pace.

"

It is recommended that you do not commence exercise training if showing signs and symptoms of illness,
de-hydration or injury. If you are showing signs and symptoms of any condition, please seek medical advise before
starting your training program. Your Doctor may then advise you how to proceed with your exercise program.

Circuit Training concentrates on compound exercises (using more than one muscle
group at a time). These combined exercises are generally more effective than spending
too much time on one exercise for one muscle group.

"

Circuit Training is an excellent fat burner.

CIRCUIT TRAINING TERMS TO KNOW:

"

You can set your own goals.

"

Circuit Training is flexible. You can complete a circuit in a minimum time of 10 mins or
you can perform 4 circuits within an hour.

HEALTH SAFETY WARNING:

"
"
"
"
"
"
"
"
"

Dumbbells small hand held weights.

Barbells a long bar to which flat weight plates are attached using collars.
Weight how heavy the dumbbell, barbell is that you are required to lift
Repetitions the number of times you are requested to complete the exercise.
Sets When you have completed the requested number of repetitions eg. 10-15 reps = 1 set.
Program The order or style in which you complete your routine eg. 3 x 10 @ 5kg.means
3 sets of 10 reps using 5 kg weights.
FB Fitball
RB Resistance Band
HR Heart rate

INTERMISSION EXERCISES:
"
"
"
"
"
"
"
"
"
"
"
"
"
"
"

Skipping
Star jumps
Boxing
Monkey grip
Pitta patta
High knees
Kick backs
Prone bracing
Side steps
Prone bracing
Oblique bracing
Prone opposite arm/leg raises
Step ups
Push ups
Dips

THE CIRCUIT FORMAT:

"

The Circuit Training format utilises a group of 6-10 exercises that are completed
one after another.

"

Each exercise is performed for a specified time period before moving onto the next
exercise station.

"

The exercise within each circuit are separated by brief, timed rest intervals,
and each circuit is separated by a rest period.

"

The total number of circuits performed during a training session may vary from 1 to 6
depending on your training level.

"

A circuit is set up that you work each body part.

DURATION:
"

Beginner 20-30sec work period on each exercise station. 20-30 sec recovery period
between each exercise station.

"

Advanced 45-60 sec work period on each exercise station. 10-15 sec recovery period
between each exercise station.

"

3-5 circuits with intermission group exercises (see back page).

WARM UP EXERCISES:
5-10 mins to increase blood flow to working muscles, increase heart rate, flexibility.
"
"
"
"
"
"
"

Easy jogging on the spot

Cycling
Rowing
Star jumps
Boxing quick jabs, upper cuts
Step ups
Rebounder - jogging

COOL DOWN:
5 mins to decrease heart rate, recovery from lactic acid waste products, flexibility
"
"

Easy jog
Stretches

DISCLAIMER Before participating in any exercise program, you should seek medical or health advice from your doctor or exercise physiologist. When undertaking a Circuit
Training program, please read the information provided carefully on "Circuit Exercise Workout." If you experience any discomfort whilst exercising, you should cease the
program immediately and obtain advice from your physician. Discomfort effects are: hard to breath, racing heart rate, pain in the chest, you are injured, you feel sick, you feel
pain, you are dizzy. The information provided by the CORP Health has been prepared with duty of care by a qualified professional to meet the needs of healthy individuals
without existing problems. CORP Health and CFA accepts no responsibility for any injury, loss or damage suffered as a result of information provided on this exercise poster.

Circuit Exercise Workout 13/9/06 2:45 PM Page 2

CIRCUIT ONE:

Exercise Stations:
Side Bridges /
Oblique Bracing
Obliques, Abdominals

Exercise

Body Part Worked

Exercise Description

Lie on your side and position your elbow under the

shoulder. Place the other arm on the side of the
torso. Keeping the abdominals braced and
maintaining constant breathing, lift the hips off the
floor so that the torso creates a straight line with
the legs and head. The head should be facing
forwards. (Hold for 10 sec and repeat as many
times possible)

6
1

Lateral Arm Raises

Shoulders, arms, upper body

Exercise

Body Part Worked

Exercise Description

Stand tall and clasp a light hand weight in each

hand. Arms stretched down by your sides. Raise
the dumbbells to shoulder level stimultaneously,
whilst maintaining a slight bend at the elbow joint.
Lower the dumbbells under control and repeat.
Dont swing the dumbbells upward, nor let your
arms fall downward control the movements.

Push ups
Upper back, shoulders, arms

Calf Raises on a step

Back of the lower legs

Tricep Pushbacks
Back of the arms

Stand tall with the feet parallel and hip width apart.
Take a large step forward so that the front shin is
vertical to the floor. Pause and lower the body
steadily while keeping the torso upright and the
shin vertical. As the knee almost touches the
ground, push the heel of the front leg into the
ground and spring back to standing.
Make sure that whilst you are in the bent knee
position that the front knee is in alignment with the
toes. Head should be upright and facing forwards.

Lie face down with the hands positioned slightly

more than shoulder width apart. This can be
performed from the knees for intermediate or on
the toes for advanced exercisers. Push your body
away from the floor, keeping feet or knees in
contact with the floor. Bend your arms so that the
chest almost touches the ground and then push to
straighten the arms, but do not lock the elbows.
The body should be kept in a straight line and the
abdominals tight.

Stand on the edge of a step with just the front foot

on the step. Take your weight on the ball of one
foot by lifting the opposite foot off the ground
slightly. Raise the heel of the foot that is taking the
weight as high as it is comfortable, then return to
level position, lower this heel until you can feel a
stretch in your calf muscles, then return to level
position.

The aim of this exercise is to make sure only your

forearm moves and not the upper arm or elbow,
(which should be kept close to your sides). Using a
bench, kneel on your left knee and place the left
hand forward on the bench for support. With the
hand weight in the right hand, position your upper
arm and elbow against the side of your body, and
let your lower arm and head hang down at 90
degree angle. Keeping the wrist straight, lift the
weight back until parallel to the floor, then slowly
return the weight to the starting position.

FB Back Extensions
Lower back

FB / Bench Dips
Back of the arms

Roll over the ball so it is placed under the hips.

Both feet remain on the floor for support. Place
your hands either on the sides of the ball or behind
your head. Chin must be tucked into the chest.
Slowly raise your chest off the ball. Keep your
elbows out to the side of the head. Lower your
chest slowly to starting position.

Sit on either the fitball or bench. Place your hands

on the ball / bench beside your hips. Fingers must
point forwards. Step forward with both feet. Feet
should be shoulder width apart. Take your bottom
off the bench / ball and keep your back straight.
Keep your hips directly under your shoulders.
Bend your elbows, lowering your body downwards.

FB Hamstring Rolls
Back of the upper legs

FB Seated Row / Bench

Upper back, shoulders, arms
Sit tall on a bench or fitball. Weights in each hand,
grip the hand weights either by an undergrasp or
palms facing each other. Elbows tucked into the
sides of the body, and bent close to 90 degrees.
Draw your shoulder blades back and downwards.
Reach forward and pull backwards to starting
position. Only reach as far as your knees. Only
come back as far as your hips.

Lie on the floor. Arms rested by your sides. Heels

on top of the ball. Raise your hips and bottom off
the floor. Bend your knees and roll the ball in
towards your buttocks. Still keeping the hips off
the floor, roll the ball back to starting position.
Lower hips back to floor.

FB / Bench Chest Press

Chest, arms

Shoulder Press
Shoulders

FB / Bench Flyes
Chest, upper body, arms

FB Fishkicks
Legs

Lying on a bench or a multi-station bench, bend the

knees and place the feet flat on the bench. Pull your
shoulder blades together and down and grip the
dumbbells or bar. Position the dumbell or bar at arms
length over the upper abdominals. Keep the wrists
straight and set a slight bend in the elbows. Lower the
bar/dumbbells directly down until it almost touches
the upper portion of the abdominals. Pause, then push
the bar/dumbbells back vertically to starting position.
It is important to never lock the elbows straight.

This exercise can be performed with dumbbells.

The key points to remember are the maintenance of
a straight back and head looking forward position.
Push the weight up overhead, keeping elbows in a
slight bend, then lower the weight under control,
before repeating.

Roll out onto the ball or lying on the bench with

both head and neck supported. Knees should be at
90 degree angles with feet shoulder width apart.
Hold hand weights in each hand with palms facing
each other. Lower your arms out to the sides of the
body, keeping elbows slightly bent. Then raise the
weights back to starting position.

Lie over the ball on your stomach, keep rolling over

the ball until it is placed under your hips. Keep
both hands on the floor. Keeping legs straight,
alternate legs in a kicking movement. Keep your
neck in alignment with your spine.

Left Jabs:
Start lightly on the balls of your feet. Keep your left
foot forward at all times. Move your weight onto
your left foot as you extend your left arm for the jab
movement. Aim for your own chin height and stay
centered. Keep your fist closed with the thumb
closed over the fist. Perform fast or slow jabs then
repeat on the right side.

Boxing (with a partner)

Focus Mitts and Boxing Gloves
Upper body, abdominals

Exercise Stations:

Lunges
Legs and buttocks

CIRCUIT TWO:

10

One Arm Rows

Upper back, back of arms

Bicep Curls
Front of the arms

Chinnies
Abdominals, Obliques

Hold a dumbbell in your right hand, palm facing

your body. Bend forward from the hips, placing
your left hand on the bench to stabilise yourself.
Your back should almost be horizontal to the bench
and your right arm fully extended. Pull the dumbbell
up towards your waist, drawing your elbow back as
far as it can go, without rotating the hips or back.
Keep the dumbbell in close to your side. Pause for
a count of two seconds, then slowly lower the
dumbbell until extended. Alternate arms after you
have completed your set number of repetitions.

Using an undergrasp grip on the dumbbells, keep

your hands shoulder width apart. Knees should be
slightly bent with feet shoulder width apart.
Dumbbells should be held infront of the chest with
arms are at right angles. Curl the dumbbells up
towards your chest, keeping the elbows into your
sides, Do not swing the dumbbells upward. Control
the dumbbells on its downward path.

Lie on your back on the floor, place your hands by

your head. Bring the right knee in toward your left
shoulder, whilst twisting at the trunk. Push the
knee away and lower your trunk, before repeating
the move on the other side.

RB / Leg Raises (Abductions)

Legs, hips

Dumbell Romanian Deadlifts

Buttocks, back of legs

Place a resistance band around both ankles and

stand side on to a wall for support. Keep the torso
upright and hold the wall for balance. Raise one of
the strapped legs out to the side of the body, whilst
maintaining a straight body alignment. Tighten
your buttock muscles and keep a slight knee bend
in the standing leg. Also keep a slight knee bend in
the working leg throughout the entire range of
movement. Hold for a two second count, then
return to the starting position, without placing the
foot on the floor between repetitions. Repeat for
the set number of repetitions and alternate legs.

Hold a dumbbell in each hand, or a small barbell.

Stand tall with the knees slightly bent and the feet
hip width apart and parallel, with the weight on the
heels. Push the buttocks back and bow forward
from the hips. Keep the chest up to maintain the
spine in its neutral curvature. Let the dumbbells/
barbell stay in contact with the thighs as you
descend and do not allow the knees to bend or the
spine to round. Pause in the lowest position before
the spine begins to round or the knees bend.
Squeeze your buttocks, maintain the weight on
your heels, and return to the starting position.

11

10

4
5

Reverse Lunges
Legs, buttocks

Alternating Arm/Leg Raises

Upper, Middle and Lower back

Rest the foot on a low bench and step out with the
other until you have a wide enough stance that the
front shin is vertical to the floor. Keep the torso
upright. Keep the weight of your body on the heel
of the front leg and lower your body by bending the
front leg. The torso should remain upright with a
slight forward lean. Pause when the front thigh is
below parallel to the ground. As you are in the bent
leg position, make sure the knee is in alignment
with the front toes. Head should be upright and
facing forwards. Return to the starting position.

On a floor mat, position yourself on all fours (on

your hands and knees) with your back horizontal to
the floor. Focus your eyes on the mat to keep the
neck in alignment. Make sure to brace your
abdominal region to prevent the back from arching.
While keeping your head, neck and back in a
straight line, slowly raise one arm and the opposite
leg off the ground, so that the elevated limbs are in
line with your torso. Hold for a two second count,
then lower your limbs to the floor again. Repeat
using the opposite limbs.

11

PLEASE NOTE: If you do not have access to some of the equipment required to perform an exercise, please do not perform that particular exercise. Majority of exercises listed can be performed on the fitball and these exercises are illustrated in the CFA Fitball Posters.

Circuit Exercise Workout 13/9/06 2:45 PM Page 2

CIRCUIT ONE:

Exercise Stations:
Side Bridges /
Oblique Bracing
Obliques, Abdominals

Exercise

Body Part Worked

Exercise Description

Lie on your side and position your elbow under the

shoulder. Place the other arm on the side of the
torso. Keeping the abdominals braced and
maintaining constant breathing, lift the hips off the
floor so that the torso creates a straight line with
the legs and head. The head should be facing
forwards. (Hold for 10 sec and repeat as many
times possible)

6
1

Lateral Arm Raises

Shoulders, arms, upper body

Exercise

Body Part Worked

Exercise Description

Stand tall and clasp a light hand weight in each

hand. Arms stretched down by your sides. Raise
the dumbbells to shoulder level stimultaneously,
whilst maintaining a slight bend at the elbow joint.
Lower the dumbbells under control and repeat.
Dont swing the dumbbells upward, nor let your
arms fall downward control the movements.

Push ups
Upper back, shoulders, arms

Calf Raises on a step

Back of the lower legs

Tricep Pushbacks
Back of the arms

Stand tall with the feet parallel and hip width apart.
Take a large step forward so that the front shin is
vertical to the floor. Pause and lower the body
steadily while keeping the torso upright and the
shin vertical. As the knee almost touches the
ground, push the heel of the front leg into the
ground and spring back to standing.
Make sure that whilst you are in the bent knee
position that the front knee is in alignment with the
toes. Head should be upright and facing forwards.

Lie face down with the hands positioned slightly

more than shoulder width apart. This can be
performed from the knees for intermediate or on
the toes for advanced exercisers. Push your body
away from the floor, keeping feet or knees in
contact with the floor. Bend your arms so that the
chest almost touches the ground and then push to
straighten the arms, but do not lock the elbows.
The body should be kept in a straight line and the
abdominals tight.

Stand on the edge of a step with just the front foot

on the step. Take your weight on the ball of one
foot by lifting the opposite foot off the ground
slightly. Raise the heel of the foot that is taking the
weight as high as it is comfortable, then return to
level position, lower this heel until you can feel a
stretch in your calf muscles, then return to level
position.

The aim of this exercise is to make sure only your

forearm moves and not the upper arm or elbow,
(which should be kept close to your sides). Using a
bench, kneel on your left knee and place the left
hand forward on the bench for support. With the
hand weight in the right hand, position your upper
arm and elbow against the side of your body, and
let your lower arm and head hang down at 90
degree angle. Keeping the wrist straight, lift the
weight back until parallel to the floor, then slowly
return the weight to the starting position.

FB Back Extensions
Lower back

FB / Bench Dips
Back of the arms

Roll over the ball so it is placed under the hips.

Both feet remain on the floor for support. Place
your hands either on the sides of the ball or behind
your head. Chin must be tucked into the chest.
Slowly raise your chest off the ball. Keep your
elbows out to the side of the head. Lower your
chest slowly to starting position.

Sit on either the fitball or bench. Place your hands

on the ball / bench beside your hips. Fingers must
point forwards. Step forward with both feet. Feet
should be shoulder width apart. Take your bottom
off the bench / ball and keep your back straight.
Keep your hips directly under your shoulders.
Bend your elbows, lowering your body downwards.

FB Hamstring Rolls
Back of the upper legs

FB Seated Row / Bench

Upper back, shoulders, arms
Sit tall on a bench or fitball. Weights in each hand,
grip the hand weights either by an undergrasp or
palms facing each other. Elbows tucked into the
sides of the body, and bent close to 90 degrees.
Draw your shoulder blades back and downwards.
Reach forward and pull backwards to starting
position. Only reach as far as your knees. Only
come back as far as your hips.

Lie on the floor. Arms rested by your sides. Heels

on top of the ball. Raise your hips and bottom off
the floor. Bend your knees and roll the ball in
towards your buttocks. Still keeping the hips off
the floor, roll the ball back to starting position.
Lower hips back to floor.

FB / Bench Chest Press

Chest, arms

Shoulder Press
Shoulders

FB / Bench Flyes
Chest, upper body, arms

FB Fishkicks
Legs

Lying on a bench or a multi-station bench, bend the

knees and place the feet flat on the bench. Pull your
shoulder blades together and down and grip the
dumbbells or bar. Position the dumbell or bar at arms
length over the upper abdominals. Keep the wrists
straight and set a slight bend in the elbows. Lower the
bar/dumbbells directly down until it almost touches
the upper portion of the abdominals. Pause, then push
the bar/dumbbells back vertically to starting position.
It is important to never lock the elbows straight.

This exercise can be performed with dumbbells.

The key points to remember are the maintenance of
a straight back and head looking forward position.
Push the weight up overhead, keeping elbows in a
slight bend, then lower the weight under control,
before repeating.

Roll out onto the ball or lying on the bench with

both head and neck supported. Knees should be at
90 degree angles with feet shoulder width apart.
Hold hand weights in each hand with palms facing
each other. Lower your arms out to the sides of the
body, keeping elbows slightly bent. Then raise the
weights back to starting position.

Lie over the ball on your stomach, keep rolling over

the ball until it is placed under your hips. Keep
both hands on the floor. Keeping legs straight,
alternate legs in a kicking movement. Keep your
neck in alignment with your spine.

Left Jabs:
Start lightly on the balls of your feet. Keep your left
foot forward at all times. Move your weight onto
your left foot as you extend your left arm for the jab
movement. Aim for your own chin height and stay
centered. Keep your fist closed with the thumb
closed over the fist. Perform fast or slow jabs then
repeat on the right side.

Boxing (with a partner)

Focus Mitts and Boxing Gloves
Upper body, abdominals

Exercise Stations:

Lunges
Legs and buttocks

CIRCUIT TWO:

10

One Arm Rows

Upper back, back of arms

Bicep Curls
Front of the arms

Chinnies
Abdominals, Obliques

Hold a dumbbell in your right hand, palm facing

your body. Bend forward from the hips, placing
your left hand on the bench to stabilise yourself.
Your back should almost be horizontal to the bench
and your right arm fully extended. Pull the dumbbell
up towards your waist, drawing your elbow back as
far as it can go, without rotating the hips or back.
Keep the dumbbell in close to your side. Pause for
a count of two seconds, then slowly lower the
dumbbell until extended. Alternate arms after you
have completed your set number of repetitions.

Using an undergrasp grip on the dumbbells, keep

your hands shoulder width apart. Knees should be
slightly bent with feet shoulder width apart.
Dumbbells should be held infront of the chest with
arms are at right angles. Curl the dumbbells up
towards your chest, keeping the elbows into your
sides, Do not swing the dumbbells upward. Control
the dumbbells on its downward path.

Lie on your back on the floor, place your hands by

your head. Bring the right knee in toward your left
shoulder, whilst twisting at the trunk. Push the
knee away and lower your trunk, before repeating
the move on the other side.

RB / Leg Raises (Abductions)

Legs, hips

Dumbell Romanian Deadlifts

Buttocks, back of legs

Place a resistance band around both ankles and

stand side on to a wall for support. Keep the torso
upright and hold the wall for balance. Raise one of
the strapped legs out to the side of the body, whilst
maintaining a straight body alignment. Tighten
your buttock muscles and keep a slight knee bend
in the standing leg. Also keep a slight knee bend in
the working leg throughout the entire range of
movement. Hold for a two second count, then
return to the starting position, without placing the
foot on the floor between repetitions. Repeat for
the set number of repetitions and alternate legs.

Hold a dumbbell in each hand, or a small barbell.

Stand tall with the knees slightly bent and the feet
hip width apart and parallel, with the weight on the
heels. Push the buttocks back and bow forward
from the hips. Keep the chest up to maintain the
spine in its neutral curvature. Let the dumbbells/
barbell stay in contact with the thighs as you
descend and do not allow the knees to bend or the
spine to round. Pause in the lowest position before
the spine begins to round or the knees bend.
Squeeze your buttocks, maintain the weight on
your heels, and return to the starting position.

11

10

4
5

Reverse Lunges
Legs, buttocks

Alternating Arm/Leg Raises

Upper, Middle and Lower back

Rest the foot on a low bench and step out with the
other until you have a wide enough stance that the
front shin is vertical to the floor. Keep the torso
upright. Keep the weight of your body on the heel
of the front leg and lower your body by bending the
front leg. The torso should remain upright with a
slight forward lean. Pause when the front thigh is
below parallel to the ground. As you are in the bent
leg position, make sure the knee is in alignment
with the front toes. Head should be upright and
facing forwards. Return to the starting position.

On a floor mat, position yourself on all fours (on

your hands and knees) with your back horizontal to
the floor. Focus your eyes on the mat to keep the
neck in alignment. Make sure to brace your
abdominal region to prevent the back from arching.
While keeping your head, neck and back in a
straight line, slowly raise one arm and the opposite
leg off the ground, so that the elevated limbs are in
line with your torso. Hold for a two second count,
then lower your limbs to the floor again. Repeat
using the opposite limbs.

11

PLEASE NOTE: If you do not have access to some of the equipment required to perform an exercise, please do not perform that particular exercise. Majority of exercises listed can be performed on the fitball and these exercises are illustrated in the CFA Fitball Posters.

Circuit Exercise Workout 13/9/06 2:44 PM Page 1

CIRCUIT TRAINING SAFETY TIPS:

"
"
"
"
"
"
"
"
"
"
"
"
"
"

Using heavy weights in Circuit Training can be dangerous. Begin with light weights and progress.
Follow correct technique at all times.
Maintain good posture unlock your knees, keep feet shoulder width apart, head up, chin in.
Always remember to breathe out on exertion never hold your breathe.
On all arm exercises keep shoulders down and rotated back.
On all exercises tighten stomach muscles and squeeze buttocks.
Control the weights throughout the entire range of movement.
Dont let the weights fall on the ground or crash onto other equipment.
Some exercises are not suitable for children under 15 years of age. Children should always use light weights.
Progress slowly.
Allow one day of rest / recovery between sessions.
Always wear appropriate exercise clothing and footwear.
Ensure hydration at all times.
Monitor heart rates regularly.

CIRCUIT EXERCISE WORKOUT

MAXIMUM RESULTS IN MINIMUM TIME
Circuit training is an excellent way to simultaneously improve mobility, strength and endurance.

BENEFITS OF CIRCUIT TRAINING:

"

Work at your own pace.

"

It is recommended that you do not commence exercise training if showing signs and symptoms of illness,
de-hydration or injury. If you are showing signs and symptoms of any condition, please seek medical advise before
starting your training program. Your Doctor may then advise you how to proceed with your exercise program.

Circuit Training concentrates on compound exercises (using more than one muscle
group at a time). These combined exercises are generally more effective than spending
too much time on one exercise for one muscle group.

"

Circuit Training is an excellent fat burner.

CIRCUIT TRAINING TERMS TO KNOW:

"

You can set your own goals.

"

Circuit Training is flexible. You can complete a circuit in a minimum time of 10 mins or
you can perform 4 circuits within an hour.

HEALTH SAFETY WARNING:

"
"
"
"
"
"
"
"
"

Dumbbells small hand held weights.

Barbells a long bar to which flat weight plates are attached using collars.
Weight how heavy the dumbbell, barbell is that you are required to lift
Repetitions the number of times you are requested to complete the exercise.
Sets When you have completed the requested number of repetitions eg. 10-15 reps = 1 set.
Program The order or style in which you complete your routine eg. 3 x 10 @ 5kg.means
3 sets of 10 reps using 5 kg weights.
FB Fitball
RB Resistance Band
HR Heart rate

INTERMISSION EXERCISES:
"
"
"
"
"
"
"
"
"
"
"
"
"
"
"

Skipping
Star jumps
Boxing
Monkey grip
Pitta patta
High knees
Kick backs
Prone bracing
Side steps
Prone bracing
Oblique bracing
Prone opposite arm/leg raises
Step ups
Push ups
Dips

THE CIRCUIT FORMAT:

"

The Circuit Training format utilises a group of 6-10 exercises that are completed
one after another.

"

Each exercise is performed for a specified time period before moving onto the next
exercise station.

"

The exercise within each circuit are separated by brief, timed rest intervals,
and each circuit is separated by a rest period.

"

The total number of circuits performed during a training session may vary from 1 to 6
depending on your training level.

"

A circuit is set up that you work each body part.

DURATION:
"

Beginner 20-30sec work period on each exercise station. 20-30 sec recovery period
between each exercise station.

"

Advanced 45-60 sec work period on each exercise station. 10-15 sec recovery period
between each exercise station.

"

3-5 circuits with intermission group exercises (see back page).

WARM UP EXERCISES:
5-10 mins to increase blood flow to working muscles, increase heart rate, flexibility.
"
"
"
"
"
"
"

Easy jogging on the spot

Cycling
Rowing
Star jumps
Boxing quick jabs, upper cuts
Step ups
Rebounder - jogging

COOL DOWN:
5 mins to decrease heart rate, recovery from lactic acid waste products, flexibility
"
"

Easy jog
Stretches

DISCLAIMER Before participating in any exercise program, you should seek medical or health advice from your doctor or exercise physiologist. When undertaking a Circuit
Training program, please read the information provided carefully on "Circuit Exercise Workout." If you experience any discomfort whilst exercising, you should cease the
program immediately and obtain advice from your physician. Discomfort effects are: hard to breath, racing heart rate, pain in the chest, you are injured, you feel sick, you feel
pain, you are dizzy. The information provided by the CORP Health has been prepared with duty of care by a qualified professional to meet the needs of healthy individuals
without existing problems. CORP Health and CFA accepts no responsibility for any injury, loss or damage suffered as a result of information provided on this exercise poster.