Circuit Training

 Equipment:

 1 Kettle bell        

 1 Jump rope

  1 mat

Step 1- Warm up with a skipping rope for 2/3 minutes to get your heat beat up.   

Step 2- Set out the equipment in this order: Skipping rope, kettle bell, and extra running space inbetween.

Step 3- Skip 15 times,then gently jog to the next point which is squats.

Step 3- Then do 12 squats in your own pace.

Step 4- Then pick up your kettle bell and do 9 kettle bell swings. Making sure your knees are bent and your back is in a lumber curve.

Step 5-  Then run into a space and to 9 stand up’s and lay down making sure your head doesn’t touch the floor and your shoulder blades touch the floor.

Step 6- Then run about 20/23m.

Step 7- Repeat this for aslong as you want.

8 Station Muscular Endurance Circuit.

Circuit Training
Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is the equal time everytime. The total number of circuits performed during a training session may vary from two to six depending on your training level your period of training and your training objective.

Equipment used: 
- 6 Matts
- 1 kettle bell
- Skipping rope
- Kit

• For exmaple
• Upper-body
o Press ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined press up
• Core & trunk
o Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise
• Lower-body
o Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping shuttles, Bench squat
• Total-body
o Burpees, Treadmills, Squat thrusts, Skipping


Advantages of circuit training are:
• Develops strength and endurance
• Appropriate form of training for most sports
• Can be adjusted to suit age, fitness and health of the athlete
• Exercises are simple enough to make each athlete feel a sense of achievement in completing them
• A wide range of exercises to select from which will maintain the athlete's enthusiasm
Disadvantages of circuit training are:
• Many exercises require specialised equipment - e.g. gym equipment
• Ample space required to set up the circuit exercises & equipment
• In general can only be conducted where appropriate facilities/equipment are available
• Use of additional equipment requires appropriate health and safety monitoring

Method- 8 station muscular endruance circuit.
In this cuircuit the was 8 stations. Each different station was a different exercise and each one continued for 30 seconds with a 15 second recovery. On the command go you start your exercise and non-sto for 30 seconds,thorough work.
Station 1- Squat thrusts
Station 2- Sit ups
Station 3- Press ups
Station 4- Skipping/shuttle runs
Station 5- Sit down,stand ups
Station 6- Burpies(6 count or 4 count)
Station 7- Plank posistion
Station 8- Kettle bell swings.
Total work- 8 minutes (15 minutes including rest)