KCCIS Year 8 Circuit Exercises

Exercise 1: Push-ups
How many reps? (number)

5 - 10
What parts of the body does this exercise target?

Abdominal Muscles, Pectaloris , Deltoid, Triceps Brachii , Serratus Anterior , Coracobrachialis.

What kind of technique do you need to use?

Back straight and go down slow to maximize the exercise.

What are some common mistakes with this exercise?

Don’t let the butt go high up in the air or keep it too low and do not put your back straight.

Exercise 2: Lunges
How many reps? (number)

10 for each leg

What parts of the body does this exercise target?

Calf muscles and little

What kind of technique do you need to use?

Bend your leading knee to 90 degrees . Keep your upper body upright . Keep your pelvis horizontal.

What are some common mistakes with this exercise?

Your bent knee should not extend beyond your toes . Do not let your leading knee buckle inwards . Do not bend your
upper body forwards. Do not twist or tilt your pelvis to the side .

Exercise 3: Squats
How many reps? (number)

20-30
What parts of the body does this exercise target?

Leg muscles ( quadriceps , hamstrings and calves ), thighs , hips , buttocks and quads

What kind of technique do you need to use?

Stand with your legs slightly wider than shoulder apart and your toes pointed outwards, keep your back straight and
eyes looking ahead

What are some common mistakes with this exercise?

They might not put their legs wide enough and if you go very deep you might

Exercise 4: Sit-Ups
How many reps? (number)

10 -15
What parts of the body does this exercise target?

Abdominal muscles

Core muscles

What kind of technique do you need to use?

Straight back

What are some common mistakes with this exercise?

Do not use your elbows to get up