Klyn Marion D.

Pontero 08/07/19
BS-ME 1-B PATH-FIT 1

1. What is circuit training?

Circuit training is a form of body conditioning or endurance training or resistance

training using high-intensity aerobics. It targets strength building and muscular
endurance.Traditionally, the time between exercises in circuit training is short, often with rapid
movement to the next exercise.

2. Benefits of circuit training

 Improvements in cardiovascular fitness.

 Improvements in muscular strength.
 Improvements in muscular endurance.
 Increased social interaction during a workout.
 Increased adherence to exercise.

3. Examples of work out/exercise with procedure.

• Cardiovascular
1. Burpees
The burpee, or squat thrust, is a full body exercise used in strength training and as
an aerobic exercise. The basic
movement is performed in four
steps and known as a "four-count
burpee": Begin in a standing
position. Move into a squat
position with your hands on the
ground
2. Jumping jacks
A jumping jack or star jump, also called side-straddle hop in the US military, is a
physical jumping exercise performed by jumping to a position with the legs spread wide
and the hands touching overhead, sometimes in a clap, and then returning to a position
with the feet together and the arms at the sides.
3. Squat jumps
Stand with your feet shoulder-width apart. Start by doing a regular squat, then
engage your core and jump up explosively. When you land, lower your body back into the
squat position to complete one rep. Land as quietly as possible, which requires control.
Do two to three sets of 10 reps.
4. Jogging in place
 Running or jogging in place is an effective cardiovascular exercise that warms
up the body, burns calories and increases aerobic fitness.

 Flexibility
•
1.Hip Thrusts:
Start by lying down on the back. Your legs shall be bent at 90 degrees from your hips.
You will slowly move up your hips from the floor and move it close to the ceiling. You can
again lower the hips towards the floor. You should also repeat at least 10 times as you
start. As you get accustomed, you can increase the count to 20. You can do this workout,
three times in a week as you start.

2. Split Squat:
To start the workout, you need to lie down on the back. Your legs should be bent at a 90-
degree angle from the hips. You will slowly move up your hips from the floor and move
towards the ceiling. You can again lower the hips towards the floor. Repeat at least 10
times. This exercise helps in improving flexibility and offers support to your body. If you
are a beginner, you can do this workout, at least ten times in a week.

3. Bicycle Kicks:
For this workout, you need to lie down on your back. Your knees shall be at your chest
level. Your arms shall be flat on the floor. You need to extend your legs by slowly
extending a large completely straight out. You need to extend the other leg out
completely. You need to continuously repeat this movement, as you ride a bicycle. You
need to do all the repetitions. Your back shall be completely flat when you are moving. In
case you are not able to keep the back flat, you need to extend the legs. You need to
repeat this workout at least 15 times.

4. Forward Lunges:
start the workout by standing in a comfortable position. Your feet shall be shoulder
distance apart. You will again step a little forward using one foot. You will again bend the
knees and get into a lunge position. Your knee shall be close and touching the floor. Your
front leg should also be bent and at a 90-degree angle from the knees. You can maintain
a good upright position throughout. Get back to the start position and you will repeat using
the opposite leg. When you are doing this workout, you need to hold on to light dumbells.
Forward lunges are an excellent workout which helps in improving overall fitness and
flexibility.

• Agility

1. Squat Out / Hop In:

Stand in the first square of the ladder, feet shoulder-width apart. Jump forward one
square, spreading legs wide to land in a squat with one foot on each side of the ladder.
Quickly jump to the next square, landing with both feet inside the ladder. Continue moving
forward. At the end of the ladder, run backward to the start and repeat.

2. Single-Leg Forward Hop:

Stand in front of the ladder. Lift left foot off the ground then hop forward through the
squares on the right foot. At the end of the ladder, run backward to the start and repeat.
Do 30 seconds on one side, then switch.

3. Lateral Lunges:
Stand facing the right ladder rail. Jump into a lunge on your right leg, with the right foot in
the first square and the left foot outside the ladder. Jump, switching legs in mid-air, so the
left foot is in the square. Jump and switch legs again, this time jumping forward to the
next square. Continue repeating. At the end of the ladder, run to the start and repeat.

4. Side-Step Toe Touches:

Stand inside the first ladder box, facing the left ladder rail, knees slightly bent. Jump right
foot forward two squares, tap left toe to right ankle, then jump left leg back one square.
Continue moving forward. At the end of the ladder, run to the start and repeat. Do 30
seconds on one side, then switch directions to jump with left foot.

• Strength and Muscular Endurance

Plank
To start, lie flat on your stomach (hips touching the ground) with your legs flat and upper
body propped up by your forearms. Tightening your lower back and shoulder muscles,
raise your hips off the ground. Hold for as long as you can (aim for intervals of 30 to 45
seconds) and then relax. That completes one repetition (rep).

2. Body weight squats

Start by standing upright with your feet placed in a position slightly wider than shoulder-
width apart, and your toes pointed straight ahead.Bend your legs and drop your buttocks
down to the height of your knees. Your legs should form a 90-degree angle when you’re
at the bottom of the movement.With your weight on your heels, push yourself back
upright, squeezing through your glutes (buttock muscles) on the way up.Perform 5 sets
of 25 repetitions. Adjust this rep number if you feel you can do more at the end of each
set.

3. Walking lunges
Stand upright with your feet shoulder-width apart.With your right leg, take a large step
forward, then drop your body down so that your back leg touches the ground.Push down
through your front heel and stand back upright.Repeat the same motion with your left
leg.Perform 5 sets of 30 lunges (15 on each leg, per set).

4. Push-up
stomach.Push yourself off the ground into a plank position. Hold your body up with your
toes and with your hands (not your forearms, as with the plank described above). Lower
yourself back down, letting your chest touch the ground.Promptly push down on your
palms and raise your body back to a plank position.Perform 5 sets of 15 repetitions (adjust
as needed).