NAME & SURNAME: GRADE:

TASKS. How to plan a circuit step by step.

TASK 1: Become familiar with the muscle groups we wish to exercise. Name the principal muscle groups that
are indicated with arrows in the drawing before. (1 pt)

FRONTAL PLANE BACK PLANE

TASK 2: Create exercises that imply the chosen muscles. Choose 5 muscle groups form previous task and
create exercises to develop the strength in each group (5 pt.)

Fill each square with the name, description, type of exercise, and drawing. See the example.

MUSCULAR GROUP CHOOSEN EXERCISE

Name: Push-up Description
Tipo: dinamic self weight exercise Lay on the floor fase down, putt he whole of
your both palms down, under your
Chest shoulders. From this position push-up your
(Example) body complitly stretch.

Name Description
Type:

1.

Name Description
Type:

2.
 Name Description
Type:

3.

Name Description
Type:

4.

Name Description
Type:

5.

TASK 3 - Design the circuit in accordance with the guidelines below. Create a personal circuit to develop strength.
(4 pt)

LEVEL OF PHYSICAL CONDITION INITIAL

FRECUENCY (N º days / week) (0,5)
Nº TIME OF WORK OUT / Nº OF REPETITIONS - REST
EXERCISES (2pt.)
STATIONS
1 Exmaple: Push-up 2 series/ 12 repetitions- 20 seconds of rest

5.

6.

Nº of times the circuit has to be repeated (0,5

pt.)
Rest (0,5pt.)

Duration of each sesión (aprox) (0,5 pt)

 Guidelines to develop a circuit
1. The frequency is the number of days that you should perform the circuit each week. Depending on your
level of physical condition you should adjust the frequency of the program.

CF LEVEL Nº SESIONS / WEEK ROUTINE EXAMPLE

Initial 2-3 -Integral circuit: Monday, Wednesday and friday

2. When designing the stations

-We recommend working all body parts in an equal amount (integral circuit), choosing at least one exercises
for each muscle group: chest, shoulders, back, biceps, triceps, abs, calves

-Design between 4-6 stations, alternating the muscle groups. For example if you choose an exercise focused
on one area, the following session should be less demanding.

-You should indicate the time for performing each exercise or the number of series/repetitions and rest.

INTENSITY Nº SERIALS Nº REPS/ SEC. REST

+12 repetitions
Muscular endurance 65% 2-3 - 30 sec.
+15 seconds

-Perform each circuit session 2-3 times resting 3-5 minutes in between
-Use different materials (creativity): elastic bands, ladders, rollers, yoga mats, ropes, medicine balls.
- An effective training session of strength should not last longer than 60 minutes!