Training in circuit is really interesting because, apart
from performing different drills in the same workout you can also vary the
metabolism that you are using. So, for instance one day you could traing
strength whereas other day you could train endurance.
For each exercise series, perform each series of 3 exercises
for the listed reps/time (for single-sided exercises perform listed reps/time
on each side) followed by 30 seconds of recovery. Complete the two minutes of
cardio before moving to the next exercise series.
Perform exercises 1-9 for 2-3 sets, taking a two minute rest
between each set. Finish with 1-2 sets of stretching exercises 10-12. Select
the progression appropriate for your fitness level.
ENDURANCE CIRCUIT EXERCISE REPS/TIME
1 TRX Kneeling Roll-Out 15-20 14
2 TRX Sprinters Start 15-20 9
3 TRX Single Arm Row 15-20 11 2 Minutes Cardio
4 TRX T & Y Deltoid Fly 15-20 13
5 TRX Single Leg Squat 15-20 8
6 TRX Chest Press 15-20 12 2 Minutes Cardio
7 TRX Oblique Crunch 15-20 16
8 TRX Plank 30-60 sec. 15
9 TRX Hamstring Curl 15-20
10 2 Minutes Cardio 2 Minutes Rest 10 TRX Lower Back Stretch
30 sec. 17
11 TRX Long Torso Twist Stretch 30 sec. 17
12 TRX Chest and Torso Stretch 30 sec. 17
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