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Music (tapes. Target heart rate posters 6. masking tape Materials needed by students: 1. Circuit exercise station equipment .Dumbbells . Stop watch 4.Cones .Fit Deck .Step platform .Jump Ropes &/or EZ Ropes .Sandbags 3. Heart rate monitors 5. boom-box. Water bottle Optional equipment if facility and resources are available: 1.Medicine Balls .How do I get started? Materials needed by instructor: 1. 8 ½ x 11” Interval Circuit Station Training (ICST) charts 2.Exercise Tubing . CDs. microphone. Whistle . Towel &/or exercise mat 2. headset) 2.
8.push exercises followed by pull exercises .fitness level of participants . speed and agility .lower body exercises followed by upper body exercises . 9. 7.twisting trunk movement and lateral movement .space and equipment available .Maintain a safe and fun environment! . 6.Monitor participants to ensure the intensity and exercise is appropriate. Football Field Track Gymnasium Pier-side Flight deck Submarine Pool-side Training Room Parade Field .balance. modify as needed .time constraints .number of participants .Include exercises everyone can do by offering modifications for each . 2. 5.Many factors will influence your course set up including: . 4. include a variety of exercises: .Depending upon the focus of your circuit .opposing muscle groups (ex: bicep exercise followed by a triceps ex) .Course Set Up 1. 3.Demonstrate exercises and provide an ICST chart at each station .cardiovascular followed by strength .
Complete as many exercises correctly in a 15-minute period. if possible try to pair people with similar body size &/or weight and fitness level . dynamic 5-10 minute warm-up .Demonstrate exercises .Four Square Circuit Drill . All exercises will be performed 10 times in a 4 count pace. Both Feet Single Leg Alternating sides Reverse Jump Cross Country Ski Jump Travel Jumping while moving Rabbit Jumps Fast Side-to-side High Knees .Start each exercise session with a progressive.Activities at each Station will be done for 2 minutes.Divide class among stations. each station will take 16 minutes 4 Square Circuit Course Layout Speed Drills Suicide Sprints Step Ups Speed Bag In Place Box Drill Jumping Jacks Obstacle Run Moving Sandbag Run Rolling Start Speed Sprint Manual Resistance Push ups Side lateral raise Upright rows Frontal raise Single Arm rows Flies Bicep curls Triceps extension Jump Rope Drills Fitdeck Complete body calisthenics.
SPEED DRILLS STATION 1 2 minutes each drill Suicide Sprints Step Ups Speed Bag in Place Box Drill Jumping Jacks Obstacle Run Moving Sandbag Run Rolling Start Speed Sprints .
Do as many of these as you can during the 2 minute drill Step Ups 1. Simulate punching a speed bag 2. touch the line and sprint back to the starting line 3. sprint 10 yds. touch the line and sprint back to the starting line 6. Touch the starting line and sprint 30 yds. Try both at shoulder level and above head . From the starting line. touch the line and sprint back to the starting line 4. Step up onto a platform and down onto the deck as many times as you can in 2 minutes To increase the intensity.Suicide Sprints 1. jump up with two feet onto the platform and step down onto the deck Speed Bag in Place 1. touch the line and sprint back to the starting line 5. Touch the starting line and sprint 40 yds. Split an area into 4 sections approximately 10-20 yds apart 2. Touch the starting line and sprint 20 yds.
Box Drill 1. Set up an Obstacle Run using cones 2. Do as many hops as you can in 2 minutes To increase the intensity hop with one foot Jumping Jacks 1. or bands 2. Start in one quadrant and hop with two feet into each quadrant 3. Move in every direction . Change direction 4. Perform as many Jumping Jacks as you can in 2 minutes Obstacle Run 1. jump ropes. Split a section of the deck into four quads using masking tape.
sprint down to the finish line and return them. jog to the second cone 3. set the sandbag down and sprint back to the starting line 4. Pick up another sand bag. Move as many sandbags as you can in 2 minutes Rolling Start Speed Sprints 1. Place three cones about 10-20 yds apart 2. After reaching the finish line. Repeat as many times as you can in 2 minutes . sprint to the finish line with it and set it down 5. When you reach the second cone. From the starting cone.Moving Sandbag Run 1. Slowly jog back to the first cone 4. Return to the starting line (You must return to the starting line between each sandbag carry) 5. each person will sprint to the finish line carrying a sandbag 3. sprint to the third cone 3. one at a time to the starting line 6. When all the bags are at the finish line. When the instructor starts the event. Place sandbags at the starting line 2.
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 . Participants will pick a pile of cards and complete as many exercises correctly in a 16-minute period 3.Fit Deck STATION 2 2 minutes each drill 1. Instructor will shuffle the deck and deal out even piles of cards 2.
EZ Ropes can be substituted for regular jump ropes .Jump Rope Drills Station 3 2 minutes each drill Both feet Alternating Single legs Reverse Cross Country (Scissor) Travel while jumping Rabbit Jumps (Double time) Side-to-Side High Knees 1.
Manual Resistance Station 4 2 minutes each drill 1. Proper form and technique is critical 3. Monitor for fatigue Push-Ups Lateral Raise Upright Rows Front Raises Single Arm Row Bent-over Lateral Raises Bicep Curls Triceps Extension . Dumbbells &/or elastic resistance bands can be used for Station 4 2.
Stand with feet together.Push-ups 1. knees slightly bent 2. Repeat exercise for 2 minutes . elbows slightly bent 3. Raise dumbbell to shoulder height 4. Navy push-ups will be performed 2. Do as many as you can in 2 minutes Lateral Raise 1. Return to starting position 5. palms facing each other. Let arms hang loosely at your sides.
Bend the elbows and raise the dumbbells up the front of the body until they reach mid chest 5. Return to starting position 6. Stand with your feet shoulder width apart. palms facing thighs with a slightly bent elbow 4. Stand with your feet shoulder width apart. Return to the starting position 6. knees slightly bent 2. Raise the dumbbells out in front of you with a slightly bent elbow 5. Rotate wrists so the dumbbells rest on the front of your thighs. Let arms hanging loosely at your side 3. Let arms hang loosely at your sides 3. Repeat exercise for 2 minutes Front Raise 1. Repeat exercise for 2 minutes . palms facing thighs with a slightly bent elbow 4. Rotate wrists so the dumbbells rest on the front of your thighs.Upright Row 1. knees slightly bent 2.
leaning forward at the waist and keep you back straight. Return to the starting position 6. Return to starting position 4. Maintaining a straight back. draw the dumbbell toward the body brushing the elbow by the side until the wrist reaches the rib cage 3. Raise the dumbbells to your side 5. Repeat exercise for 2 minutes . 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. Bend forward at the waist and keep your back straight 3. In a staggered stance. Switch to other side after one minute Bent Over Lateral Raise 1. Hold dumbbells with your elbows slightly bent 4. Stand with feet apart with knees slightly bent 2.Single Arm Row 1.
Press your upper arms against your sides 3. knees slightly bent Extension: 2. Return to starting position 6. Repeat exercise for 2 minutes . keeping your back straight 2. Extend arms above your head. with a slight bend in the elbow 3. Stand with your feet shoulder width apart. Arms hang loosely at your sides 3. Maintaining a neutral wrist. Bend forward at the waist. Bend elbows 90º 4. Extend (straighten) arms 5.Bicep Curl 1. Stand with your feet shoulder width apart. Palms of your hands facing each other 4. Lower the dumbbell behind your neck 4. Repeat exercise for 2 minutes Triceps Extension/Kickback 1. Return to the starting position Kickback: 1. knees slightly bent 2. bend the elbow and raise dumbbell to shoulder 5.