WOW Fitness Circuit Mr. Loughery

Circuit Instructions Take your resting heart rate. A healthy range is between 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. 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.

Push Up Step Ups (Upper Body) In push up position “step up” on to the step box using hand over hand technique, then step down on the opposite side. (side to side) In push up position “step up” on to the step box stepping forward to back technique. (front to back)

Ladder drill (Lower body) Treat this like follow the leader. Follow the first person watch what they do and mimic the movements. Take turns going through the ladder.

Leg swings (flexibility) Kick your legs front and back (as far as you can go front and back) Kick your legs side to side(as far as you can go) 15 seconds each way

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

Russian Twists w/ core ball ( core) Sit with your feet off the ground Grab the core ball with both grips Twist the ball and hit the ball on each side of the body on the floor

Seated Row w/ 4 way bungi (Upper Body) Sit facing a partner Scoot back until the bungi is taught Pull bungi to ward you keeping back flat

Partner pull apart squats (Lower Body) 3 sets of 20 Face a partner, cross hands, legs shoulder width apart, lean back, and squat down to parallel. The key is to lean back to feel the results! You must rely on your partner.

“Troy” Bar twists (flexibility ) Put the “troy” bar on the back of your shoulders. Then grab the “troy” bar with your hands. Bend over to the right, and back up, to the left, and back up, and down the middle and then back up. You should feel it in hamstrings.

Reaction Ball (Cardio) Get with a partner, your going to be quite a bit apart. One of you will throw the ball under hand and close to the ground. The partner will then chase the ball by side shuffling. You will do this back and forth for a while. This is a great cardio exercise so you should be tired afterwards.

Table Top Crunches (core) Lay on the ground and put you feet up in a 90’ angle.(make sure your knees and hips are straight up and down.) then you just simply reach for your heels. 3 sets of 60.

Clock Walks (upper body) Assume push-up position. Then your going to hold the up position while your going clockwise/ counter clockwise. As shown in the video.

Single leg figure 4 wall squats (lower body) Lean up against a wall. Put one leg on your knee and bend down to squat position. Hold then go back up. Do 10(ten) on each leg then switch, put your other leg on your other knee. 2 sets of 20. You should feel this in your quads.

Partner Diamond Stretches (flexibility ) Get with a partner and put both your feet together as like shoulder width apart. Then grab each others hands one of you pull your partner until the say stop the hold for 20 seconds. Then they go up and you go down. Repeat till each of go through twice.

Cheer Squad (cardio) Stay with your group and run around to all other groups while running cheer them on give them the encouragement that you’ll need when your almost done with a hard workout.

Push Through Sit-ups (Core) Like your doing a regular crunch, keep your feet on the ground. When your coming up you need to lock your hands and push them through your legs. 3 sets of 60

Partner medicine ball toss with bosu balls (upper body) Stand on bosu ball across for your partner who is also standing on bosu ball. One of you will have the medicine ball in your hands, as about to throw the ball your going to squat right before you throw it. After you throw it your partner will do the same. Stay on bosu ball keeping your balance.

Mountain climbers with kick under (lower body/core) As you would do regular mountain climbers instead of going back and forth throw one leg to the side and do that for one minute.

Wall Splits (Flexibility) Lie with your back flat on the ground and your butt 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.

30,30,30,30 (core) 1 st one- is regular crunches with your feet on the ground 2 nd one- is table top or feet in a 90’ angle reaching for your heels. 3 rd one- is push through or for more flexible people you can put your legs in the butterfly position and lay them on the ground you lean back and do crunches with your legs still on the ground. 4 th one- is to have your legs flat on the ground and you keep them flat on the ground while you do crunches.