Endurance Circuit Test

Introduction

Endurance circuits are fun and enjoyable and a great way to lose weight and firm up thse flabby muscles.  For a faster improvement it is always a good idea to measure your progress and with this circuit you can keep track of your imporvements by keeping a score.

Once you have completed 2/3 sets of these basic exercises for 3 weeks then change the exercises ensuring you keep chest, abs, back and then legs exercises in that order.

Warm Up

Warm up first with mobilising exercises such as arm swings forwards and backwards, jogging on the spot, a few press ups, and finish with 3 x 15 secs of star jumps.

Test Method

Carry out 1 minute on each exercise counting the number of repetitions completed.

Exercises

Press ups, Sit Ups, Dorsal Raises, Squats

Tricep Dips, V sits, Supermen, Lunges, Stair Climbs

Scores

Divide the scores in half for each of the exercises and record in your personal training diary.

Cool Down & Stretch

Session No 1

Warm Up as before

Method

Complete each exercise in order.  Use the number of repetitions halved in the previous session.  Then do each exercise for the number of repetitions you worked out in the test phase.  Repeat this for a total of 3 times/ 3 sets.

Make a note of the time to complete the 3 sets and try and improve on this time for each session. 

Cool Down

Cool down after each training session and apply some stretches for the major muscle groups

# Note:  If you are unuse to exercise, have not exercised for long periods or under medication please consult a medical practitioner before starting any fitness program.