Whole body circuit training

(10 exercice circuit)

By Warisse ljones
1rst exercise Push ups:
(upper body) I chose this exercise because, push ups are
beneficial for building upper body strength. They
work the triceps, pectoral muscles, and shoulders.
When done with proper form, they can also
strengthen the lower back and core by engaging
(pulling in) the abdominal muscles. Pushups are a
fast and effective exercise for building strength.
2nd exercise Jumping squats:
(lower body) I chose this exercise because jumping squats
increase your explosive power, improve upper and
lower body strength, and burn calories faster than
regular squats. Plus, the flexibility gained in your
ankles and hips from the fluid motion of a jump
squat will help prevent injuries during other
exercise routines.
3rd exercise V-sit:
(core) I chose this exercise because the V-sit ab exercise
builds core strength by working multiple areas of
the core at the same time, while also challenging
your balance. In this exercise, you sit with legs
extended and torso off the ground, your body
forming a V shape. Intermediate exercisers can
add this exercise to abdominal and core
workouts.
4th exercise Dips:
(upper body) I chose this exercise because dips make your
whole upper body stronger. They engage your
arms, shoulders, chest and your upper back at
once. If you are looking to develop some of the
muscles that lead to a lean V-shaped upper body,
you might want to try doing wide grip dips.
5th exercise Jumping lunges:
(lower body) I chose this exercise because, not only is this an
excellent cardiovascular exercise, but it also helps
develop and improve lower body strength and
power, as well as challenge dynamic stability and
coordination.The jump lunge also challenges an
athlete's coordination, balance, and proprioception
during the landing phase of each movement.
6th exercise Plank:
(core) I chose this exercise because, since planks work
your core, that means they work basically the
whole body, from your pelvic girdle to your
shoulder girdle as well as your legs. The plank
strengthens your spine, your rhomboids and
trapezius, and your abdominal muscles, which
naturally result in a strong posture as they grow in
strength.
7th exercise Plank rotation:
(upper body) I chose this exercise because, the side plank
rotation activates the deep abdominal muscles
and helps to tighten and shrink your waistline.
This exercise can help you improve balance, boost
your endurance and increases core strength.
8th exercise Jumping jacks:
(lower body) I chose this exercise because, along with being a
good cardio exercise, jumping jacks are also ideal
to build stronger muscles. While they're not as
good as weights, they're still one of the most
effective cardio exercises. Your arms get a good
workout and build muscle, as do your glutes,
hamstrings, quads, calves
9th exercise Flutter kicks:
(core) I chose this exercise because, flutter kicks are an
exercise that works the muscles of your core,
specifically the lower rectus abdominal muscles,
plus the hip flexors.You can perform them lying on
your back, or, if you want to also strengthen your
back muscles, you can do them lying on your
stomach.
10th exercise Crunch:
(core) I chose this exercise because, like situps,
crunches help you build muscle.This intense
muscle isolation makes them a popular exercise
for people trying to get six-pack abs. This also
makes them ideal for strengthening your core,
which includes your lower back muscles and
obliques. Doing so can improve your balance and
posture.
 Do each exercise for 30s.
Circuit training: ●
● Then in-between each exercise have a rest
of 20s.
● When you’re done with the 10 exercises.
Repeat all of this five times.
 This circuit is designed for people between
Clear goal: ●
12-45 years old.
● The objective of the training is to train not
just one part of your body but, the whole
body.
● This circuit is made to lose wait and to
become stronger in the same time.
My sources:
https://www.healthline.com/health/fitness-exercise/pushups-ever
yday
https://classpass.com/blog/2016/03/23/benefits-of-squat-or-squ
at-jumping/
https://www.verywellfit.com/v-sit-ab-exercise-3120059
https://www.madbarz.com/blog/72-5-reasons-why-dips-are-so-a
mazing
https://www.verywellfit.com/jump-lunge-exercise-3119998
https://www.healthcorps.org/fitness-2017-05-plankexercises/
https://www.spotebi.com/exercise-guide/side-plank-rotation/
https://www.femina.in/wellness/fitness/benefits-of-jumping-jacks
-136980.html
https://www.healthline.com/health/fitness-exercise/flutter-kicks
https://www.healthline.com/health/fitness-exercise/sit-ups-vs-cru
nches