Four

Square Circuit
Drill
Training
 How do I get started?

Materials needed by instructor:

1. 8 ½ x 11” Interval Circuit Station Training (ICST) charts
2. masking tape

Materials needed by students:

1. Towel &/or exercise mat
2. Water bottle

Optional equipment if facility and resources are available:

1. Music (tapes, CDs, boom-box, microphone, headset)
2. Circuit exercise station equipment
- Fit Deck
- Medicine Balls
- Jump Ropes &/or EZ Ropes
- Step platform
- Exercise Tubing
- Dumbbells
- Cones
- Sandbags
3. Stop watch
4. Heart rate monitors
5. Target heart rate posters
6. Whistle
 Course Set Up
1. Football Field
2. Track
3. Gymnasium
4. Pier-side
5. Flight deck
6. Submarine
7. Pool-side
8. Training Room
9. Parade Field

- Many factors will influence your course set up including:

- number of participants
- fitness level of participants
- space and equipment available
- time constraints

- Demonstrate exercises and provide an ICST chart at each station

- Include exercises everyone can do by offering modifications for each
- Depending upon the focus of your circuit , include a variety of exercises:
- cardiovascular followed by strength
- push exercises followed by pull exercises
- lower body exercises followed by upper body exercises
- opposing muscle groups (ex: bicep exercise followed by a triceps
ex)
- twisting trunk movement and lateral movement
- balance, speed and agility
- Monitor participants to ensure the intensity and exercise is appropriate,
modify as needed
- Maintain a safe and fun environment!
 Four
Square Circuit
Drill
- Start each exercise session with a progressive, dynamic 5-10
minute warm-up
- Divide class among stations, if possible try to pair people with
similar body size &/or weight and fitness level
- Demonstrate exercises
- Activities at each Station will be done for 2 minutes; each station
will take 16 minutes

4 Square Circuit Course Layout

Speed Drills Manual Resistance
Push ups
Suicide Sprints
Side lateral raise
Step Ups
Upright rows
Speed Bag In Place
Frontal raise
Box Drill
Single Arm rows
Jumping Jacks
Flies
Obstacle Run
Bicep curls
Moving Sandbag Run
Triceps extension
Rolling Start Speed Sprint

Jump Rope Drills

Both Feet
Single Leg Alternating sides
Fitdeck Reverse Jump
Cross Country Ski Jump
Complete body calisthenics.
Travel Jumping while moving
All exercises will be performed 10 times
Rabbit Jumps Fast
in a 4 count pace.
Side-to-side
Complete as many exercises correctly in
High Knees
a 15-minute period.
 SPEED DRILLS
STATION 1
2 minutes each drill

Suicide Step Ups Speed Bag in Box Drill Jumping

Sprints Place Jacks

Obstacle Run Moving Rolling Start

Sandbag Run Speed
Sprints
Suicide Sprints
1. Split an area into 4 sections approximately 10-20 yds
apart
2. From the starting line, sprint 10 yds, touch the line and
sprint back to the starting line
3. Touch the starting line and sprint 20 yds, touch the line
and sprint back to the starting line
4. Touch the starting line and sprint 30 yds, touch the line
and sprint back to the starting line
5. Touch the starting line and sprint 40 yds, touch the line
and sprint back to the starting line
6. Do as many of these as you can during the 2 minute drill

Step Ups
1. Step up onto a platform and down onto the deck as many
times as you can in 2 minutes
To increase the intensity, jump up with two feet onto the
platform and step down onto the deck

Speed Bag in Place

1. Simulate punching a speed bag
2. Try both at shoulder level and above head
Box Drill
1. Split a section of the deck into four quads using masking tape,
jump ropes, or bands
2. Start in one quadrant and hop with two feet into each quadrant
3. Change direction
4. Do as many hops as you can in 2 minutes
To increase the intensity hop with one foot

Jumping Jacks
1. Perform as many Jumping Jacks as you can in 2 minutes

Obstacle Run
1. Set up an Obstacle Run using cones
2. Move in every direction
Moving Sandbag Run
1. Place sandbags at the starting line
2. When the instructor starts the event, each person will sprint to
the finish line carrying a sandbag
3. After reaching the finish line, set the sandbag down and sprint
back to the starting line
4. Pick up another sand bag, sprint to the finish line with it and set
it down
5. Return to the starting line (You must return to the starting line
between each sandbag carry)
5. When all the bags are at the finish line, sprint down to the finish
line and return them, one at a time to the starting line
6. Move as many sandbags as you can in 2 minutes

Rolling Start Speed Sprints

1. Place three cones about 10-20 yds apart
2. From the starting cone, jog to the second cone
3. When you reach the second cone, sprint to the third cone
3. Slowly jog back to the first cone
4. Repeat as many times as you can in 2 minutes
 Fit Deck
STATION 2
2 minutes each drill

1. Instructor will shuffle the deck and deal out even piles of cards
2. Participants will pick a pile of cards and complete as many
exercises correctly in a 16-minute period
3. All exercises will be performed 10 times at a 4-count pace

If you don’t have a Fit Deck create your own with exercises to be
done at this station
 Jump Rope Drills
Station 3
2 minutes each drill

Both feet Alternating Reverse Cross Country Travel while

Single legs (Scissor) jumping

Rabbit Jumps Side-to-Side High Knees

(Double time)

1. EZ Ropes can be substituted for regular jump ropes

 Manual Resistance
Station 4
2 minutes each drill

1. Dumbbells &/or elastic resistance bands can be used for Station 4

2. Proper form and technique is critical
3. Monitor for fatigue

Push-Ups Lateral Upright Front Single Arm

Raise Rows Raises Row

Bent-over Bicep Triceps

Lateral Curls Extension
Raises
Push-ups
1. Navy push-ups will be performed
2. Do as many as you can in 2 minutes

Lateral Raise
1. Stand with feet together, knees slightly bent
2. Let arms hang loosely at your sides, palms facing each other,
elbows slightly bent
3. Raise dumbbell to shoulder height
4. Return to starting position
5. Repeat exercise for 2 minutes
Upright Row
1. Stand with your feet shoulder width apart, knees slightly bent
2. Let arms hang loosely at your sides
3. Rotate wrists so the dumbbells rest on the front of your thighs,
palms facing thighs with a slightly bent elbow
4. Bend the elbows and raise the dumbbells up the front of the
body until they reach mid chest
5. Return to starting position
6. Repeat exercise for 2 minutes

Front Raise
1. Stand with your feet shoulder width apart, knees slightly bent
2. Let arms hanging loosely at your side
3. Rotate wrists so the dumbbells rest on the front of your thighs,
palms facing thighs with a slightly bent elbow
4. Raise the dumbbells out in front of you with a slightly bent
elbow
5. Return to the starting position
6. Repeat exercise for 2 minutes
Single Arm Row
1. In a staggered stance, leaning forward at the waist and keep
you back straight. Place your hand on your thigh to support
your body weight. Let the other arm hang loosely from the
body with a slight bend in the elbow
2. Maintaining a straight back, draw the dumbbell toward the body
brushing the elbow by the side until the wrist reaches the rib
cage
3. Return to starting position
4. Switch to other side after one minute

Bent Over Lateral Raise

1. Stand with feet apart with knees slightly bent
2. Bend forward at the waist and keep your back straight
3. Hold dumbbells with your elbows slightly bent
4. Raise the dumbbells to your side
5. Return to the starting position
6. Repeat exercise for 2 minutes
Bicep Curl
1. Stand with your feet shoulder width apart, knees slightly bent
2. Arms hang loosely at your sides
3. Palms of your hands facing each other
4. Maintaining a neutral wrist, bend the elbow and raise dumbbell
to shoulder
5. Return to starting position
6. Repeat exercise for 2 minutes

Triceps Extension/Kickback
1. Stand with your feet shoulder width apart, knees slightly bent
Extension:
2. Extend arms above your head, with a slight bend in the elbow
3. Lower the dumbbell behind your neck
4. Return to the starting position
Kickback:
1. Bend forward at the waist, keeping your back straight
2. Press your upper arms against your sides
3. Bend elbows 90º
4. Extend (straighten) arms
5. Repeat exercise for 2 minutes