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Strength & Conditioning

This circuit workout strengthens and conditions your entire body in just 5 minutes. It includes exercises such as Superwomans, Pushups, Squats, In and Outs, Table Tops, Burpies, Running Arms, Squat Jumps, Bicycles, and Plank. Get your heart pumping and build strength with this quick and effective workout routine.

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Strength & Conditioning

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  1. Strength & Conditioning

  2. Circuit One (5 Minutes)

  3. Circuit One: “Superwomans” “Superwomans” (Muscles worked: core - including back & glutes) o Starting position- Lay face down with arms above head and legs straight o Lift arms and legs up simultaneously 6 inches of the ground and hold for 3 seconds. Then release back to starting position o Repeat for 30 seconds o Extension: Lift one arm and opposite leg at one time and alternate to create more of a challenge.

  4. Circuit One:Pushups Pushups (Muscles worked: chest, triceps & core) o Begin with knees on the floor at 90 degrees of flexion, hands flat on the ground, slightly wider than shoulder width; body should be aligned so head, shoulders, hips, bottom appear in a straight line o Bend arms and lower body so chest almost touches the ground, then press back up to the starting position o Repeat for 30 seconds

  5. Circuit One:Squats Squats (Muscles worked: quadriceps, gluteus maximus, gluteus medius) o At a moderate pace, squat down and touch fingers to the floor and stand back up o Proper squat: When doing a squat, pretend there is a book balanced on your head that you do not want to fall off. When going down into the squat to touch the floor, you lead down with your bottom – not your shoulders. Your weight is on the heels of your feet – not your toes. While doing the squat, you can see who or what is in front of you the entire time. o Repeat for 30 seconds

  6. Circuit Two (5 Minutes)

  7. Circuit Two: In and Outs In and Outs (Muscles worked: core – including hip flexors) o Sit on floor with hands on floor beside you for support o With your knees together, bend your knees and bring them to your chest o Straighten your legs out in front of you with your feet together o Keep your feet off the floor for the duration of the exercise o Knees in and out is one repetition o Repeat for 30 seconds

  8. Circuit Two:Table Tops Table Tops (Muscles worked: Core, including glutes, hamstrings, quadriceps, abs & hip flexors) o Sit on the floor with your feet flat on the ground and hands behind you o Lift your stomach in the air until legs are at 90 degrees of flexion and stomach is flat (like a table). Arms should be shoulder width apart directly under shoulder blades o Lift one leg straight out in front of you o Hold leg up for 15 seconds then switch legs and hold for another 15 seconds (Note: Increase time as conditioning improves)

  9. Circuit Two:Burpies Burpies (Muscles worked: Full body engagement) o Begin in standing position, and then put both hands to the ground. While bending the knees; kick legs out behind the body so you are in a push up position o Jump feet towards hands and return to a standing position, adding a jump at the end of the exercise o Repeat for 30 seconds

  10. Circuit Three (5 Minutes)

  11. Circuit Three:Running Arms Running Arms (Muscles worked: biceps, triceps & core) o Standing in a running position (1 foot slightly in front of the other) with your feet firmly on the ground, hold a full water bottle in one hand and move your arms back and forth in a running motion as fast as possible! o Continue for 30 seconds then switch water bottle to other hand and continue for another 30 seconds

  12. Circuit Three:Squat Jumps Squat Jumps ( Muscles worked: quadriceps, hamstrings, gluteus maximus & gluteus medius) o Squat down and touch your fingers to the floor o Jump up with arms above head o Repeat for 30 seconds

  13. Circuit Three:Bicycles Bicycles (Muscles worked: Core, including hip flexors) o Sit on floor with hands on the ground beside you for support o Sit up straight with your upper body o Bend your knees and list your feet off the floor o Keep your feet off the floor for the duration of the exercise o Pretend to peddle a bike forward making circles with your legs o One full pedal (left leg and right leg) is 1 repetition o Keep upper body up. Resist lying back o Repeat for 30 seconds then switch directions ( backwards peddles) for another 30 seconds

  14. Circuit Three:Plank (bicycle alternate) Plank (Muscles worked: Core) o Lying face down, prop up body on elbows (90 degree flexion). Curl toes underneath for balance/control, legs slightly apart (less than shoulder width, but not together) o Lift up body, engaging core muscles and having head, back and bottom in alignment o Hold for 20 seconds (Note: Increase time as conditioning improves)

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