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Circuit Exercises

This document outlines a sample prescription exercise program consisting of a circuit conditioning routine. The program includes warm-up, circuit exercises targeting various muscle groups, and a cool-down phase, with a recommended frequency of five sessions per week. Progression is encouraged by increasing repetitions every week as fitness improves.

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Jonathan Jr Restor
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66 views2 pages

Circuit Exercises

This document outlines a sample prescription exercise program consisting of a circuit conditioning routine. The program includes warm-up, circuit exercises targeting various muscle groups, and a cool-down phase, with a recommended frequency of five sessions per week. Progression is encouraged by increasing repetitions every week as fitness improves.

Uploaded by

Jonathan Jr Restor
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Sample of a Prescription Exercise Program

Individual Circuit Conditioning Program

Name:________________________ Circuit#: ________

MODE: CIRCUIT EXERCISES


INTENSITY: 50%-60% ( Training Zone 1)
FREQUENCY: 5 SESSIONS/WEEK
DURATION: 30-60 MINUTES
PROGRESSION: INCREASE THE NUMBER OF REPETITIONS EVERY
WEEK AS YOU IMPROVE.

PHASE I. WARM-UP ----- 5-8 MINS.


HEAD
. SHOULDER
ARMS
TORSO
LEGS
FEET
BRISK WALK/ SLOW JOGS INPLACE/JUMPING JACK -2 MINUTES.

PHASE II. CIRCUIT CONDITIONING

ST.1 ABDOMINAL EXERCISES


A. MODIFIED SIT-UP - 10 REPS.
B. REVERSE CRUNCH - 10 REPS.
ST. 2 AGILITY
A. QUARANT JUMP - 15 REPS.
B. STEP DRILLS - 15 REPS
ST. 3 LEG POWER
A. LUNGES - 15 REPS.
B. SQUAT JUMP - 15 REPS.
ST. 4 BALANCE
A. STORK STAND - 15 REPS R/L
B. HEEL TO TOE WALK - 15 REPS X 2 ROUNDS
ST. 5 ARMS STRENGTH
A. MODIFIED PUSH-UP/PUSH UP – 15 REPS.
B. CHAIR DIPS - 15 REPS.
ST. 6 FLEXIBILITY
A. CHEST STRETCH - 10 REPS./5 [Link]/REPS.
B. LOWER BACK STRETCH - 10 REPS/5 [Link]/REPS.
C. CAT STRETCH - 10 REPS/5 [Link]/REPS.
D. HIP FLEXOR STRETCH - 10 REPS/5 [Link]
E. QUARICEP STRETCH - 10 REPS/5 [Link]/REPS.
ST. 7 SPEED
A. UPHILL SPRINT /
TREES CRUISE - 2 MINUTES
CARDIO VASCULAR ENDURANCE
A. 1.5 MILE RUN

PHASE III. COOL DOWN / STRETCHING - 5 -8 MINUTES


A. SLOW WALK
B. LUNGES
C. TORSO
D. UPPER EXTRIMITIES
E. HEAD AND NECK
NOTE: INCREASE THE NUMBER OF REPETITION AS YOUR BODY ADAPTS TO THE ROUTINE BY
EVERY OTHER WEEK.

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