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Fitness Circuit Mrs. Arland

Fitness Circuit Mrs. Arland. Circuit Instructions. Take your resting heart rate. A healthy range is between 60-70 beats per minute. Jog anywhere from 3-5 minutes to warm up. Stretch if necessary. Go through the circuit doing each station for at least 1 minute.

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Fitness Circuit Mrs. Arland

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  1. Fitness CircuitMrs. Arland

  2. Circuit Instructions • Take your resting heart rate. A healthy range is between 60-70 beats per minute. • Jog anywhere from 3-5 minutes to warm up. • Stretch if necessary. • Go through the circuit doing each station for at least 1 minute. • Rest for approximately 15 seconds between each station. • Jog for 3-5 minutes at the end of the circuit. • Take heart rate again. Should be at least 140 beats for a positive gain.

  3. Dumbbell Row(Upper Body) • Stand straight w/ a dumbbell in each hand. • Bend forward at the waist. • Keeping arms close to your torso, pull both dumbbells up until they touch the sides of your chest. • Hold a second & release down. Do 30 reps.

  4. Bosu Ball Squats(Lower body) • Stand w/ feet hip width apart. Weight on heels. • Lower down as you are to sit on a bench. • Keep your back straight & don’t lean forward. • Once your upper leg is parallel to the floor, raise back up. • 30 repetitions

  5. Medicine Ball Partner Twist (core) • Stand back to back with your partner. • One partner holds a medicine ball and twists at the waist to hand it to your partner who is twisting to receive the ball. • Repeat for 1 minute.

  6. Jumping Rope(Cardio) • Using a rope jump begin with both feet together & jump 50 times • then one foot at a time (50x) • followed by alternating feet (50x) • 10 double jumps • finish off going as fast as possible until time allows

  7. Back Stretch(Flexibility) • Lie flat on your back with both legs straight & together. • Lift your right leg straight in the air and cross up and over your left leg down to the floor. • Keep your shoulder blades flat on the ground. Hold for 30 seconds & switch legs.

  8. Bicep Curls with Troy Bar (Upper Body) • Stand with your feet shoulder-width apart and arms at your sides. • Hold the troy bar with your palms facing forward. • Keep elbows locked firmly against your rib cage. • Curl both arms up & hold for a second focusing on squeezing your biceps. • Slowly lower your arms back to the starting position. (30x)

  9. Thigh Raises(Lower Body) • Put Band around both ankles. Lay on your side and lift your upper leg up to the ceiling. Try to keep both legs straight and lift at a steady and controlled pace. After completing 30 reps on the right leg, roll over and switch to the left leg for 30 repetitions.

  10. 100’s (Core) • Lie on your back with your legs in the air at a 90 degree angle. • Arms are straight down at your side. • Begin pumping your arms, keeping them straight, between 4-8” off the ground. Repeat 100 times.

  11. Step Plyo (Cardio) • Stand facing a vertical step box with your right foot on top of it & your left foot on the floor behind it. • Push off the right foot, hop up into the air and land with your left foot on the box & your right foot on the floor. • Continue alternating legs for one minute.

  12. Hurdler Stretch(flexibility) • Sit on the floor with one leg extended straight out & the other folded inward to your inner thigh. • Reach for your toe & hold for 30 seconds. • Switch legs & repeat.

  13. Body Ball Push-up(upper body) • Assume push-up position, with your feet placed on top of a stability ball. • While keeping your balance perform a push-up. • Repeat 30 times.

  14. Pelvic Thrust(lower body) • Lie on your back in front of a bench w/ your knees bent & your heels on the bench. • Legs should form a 90 degree angle with your knees directly above your hips. • Press your heels down into the bench, lifting your hips off the floor as high as you can. • Squeeze your glutes & hold for a second & then lower down. • Repeat 30 times.

  15. Side Plank with Inner Thigh Raise(core) • Lie on your right side, legs extended. • Raise your hips up until your body forms a straight line from head to toe. • Lift your left leg toward the ceiling, making sure to keep it straight. • Perform 30 times & then switch sides.

  16. Butt Kicks(cardio) • Stand with your feet hip-width apart. • Jog forward making sure to bring your heel up to your glutes each time you lift your foot. • Try to keep a fast pace & really kick yourself in the glutes! • Go continuously for 1 minute.

  17. Wall Splits(Flexibility) • Lie with your back flat on the ground and your tushy up against the wall. • Start with your legs perpendicular to your body & flat up against the wall. • Gradually begin to widen your legs out into a splits position or as far as you can go. Hold for a minute.

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