CIRCUIT TRAINING (for cardio and strength)

● Circuit training is a form of body conditioning that involves exercises performed in a

circuit. To perform a circuit of exercises you must complete all its exercises. You can repeat
the circuit several times by introducing a rest pause between each 2 circuits.

As in the workouts, you can focus the circuit towards cardio training or towards strength training.

CARDIO circuit STRENGTH circuit

Cardio-respiratory requirement, respiratory Muscular requirement, muscle fatigue.
fatigue

Includes some jumps: high knees, butt kicks,
jumping jacks, ....
USE OF MATERIAL ELEMENTS: preferably
bodyweight exercises, but you can also use
hoops, cones, jump ropes, …
20 seconds of activity and 10 seconds to rest
and change stations
Includes some isometric exercises (hold a
position counting to 10, for example) and
others such as squats, push-ups, planks, ….
USE OF MATERIAL ELEMENTS: you can
use bodyweight exercises and medicine balls,
resistance bands, etc
You must indicate the minimum number of
repetitions of each exercise

INSTRUCTIONS FOR DESIGNING THE SESSIONS

1. Each group of students must design 1 session (cardio or strength). This group of students will
lead the session for all classmates.
2. Each session will include:
- an activation/warm up part (15min)
- a main part, strength or cardio circuit (25-30min)
- a cool down/back to calm part, with stretching exercises, relaxation ... (5min)
3. Circuits should include 6-8 different exercises.
4. We will repeat the circuit 3-4 times, with 2 minutes of rest between them.

Departament d’EF, IES Jaume I Ontinyent Vicent Sanchis

SESSION SCHEME (give it to the teacher at the end of the session, it must be handwritten,
maximum 3 sides)

Date: Group members:

Session of (cardio or strength):

1. Activation/warm up (description of the exercises):

- Joint mobility exercises, displacement exercises, more intense exercises (similar to those that will
be done later).
- Activation games (persecution games and others).

2. Main part (circuit description)

- You can use cones to indicate each exercise (6-8 cones)

3. Cool down/return to calm (description of the exercises)

- You must describe at least 8 different exercises of stretching, breathing, relaxation, …)

4. CIRCUIT questions:

- Why did you choose these exercises?

- Why these material elements?
- Why that number of repetitions?
- Why that distribution?
- Comments.

Departament d’EF, IES Jaume I Ontinyent Vicent Sanchis