Circuit class

This is a [Other] pattern from www.turnstep.com. (pattern 8947)

This is a class that is set up as different stations. The members pair off in groups of 2 or 4. Usually, we go through each station twice staying at each about 1 1/2 minutes the first time then about 45 seconds the second really pouring it out. After we have done each station twice I stop for about 8-10 minutes and do kickboxing or some group exercise. I re-arrange the stations and we go back through twice, first for 1 1/2 minutes then about 45 seconds. I always let them know when we are half way into a set so they can switch sides (ie. change lead legs, switch arms with weights). So, here it is.....

Station A


  X
  X     m
  X  &   a
  X       t

#1 ROUND

Chest presses lying on bench using a body bar or weights while team mates are doing push ups on mats. Each may do 12-15 reps and switch so everyone has a turn.

#2 ROUND

Tricep dips on bench alternating with overhead extensions with weights or tubes.

Station B

 X
 X
 X
 X
 X
 X 
 X
 X

#1 ROUND

Straddle the benches with a football run and speedbag arms moving forward. At the end jog back to start

#2 ROUND

Slow squat with one foot on the bench stepping up and slow squat to the other side.

Station C

    X 
    X 
    X 
    X

#1 ROUND

Starting with tube handles wrapped around hands and arms extended out at chest level, pull out to sides working the back while other members do upright rows or working with one weight doing a bent over row (switching at half time)

#2 ROUND

Bicep curls using weights or tubing under bench and curl

Station D

cones, risers
     C

     C

     C 

     C 

#1 ROUND

Place cones or risers, whatever you have available, about two feet apart in a line in the middle of the room. (The other stations should be in the periphery of the room.) Have members weave in and out jogging as quickly as they can. I usually use about six. At the end, member sprints back to the start.

#2 ROUND

  <<<<<<<<<<<<<<--------
    C                  C 
   -------->>>>>>>>>>>>>>

Set up two cones or risers with 10 or 12 feet space between them. Have members do laps around them while they cheer on the others at different stations.

Station E

Weights/tubing (several different pounds for all levels to be challenged)

#1 ROUND

Working shoulders doing front-raises or military press.

#2 ROUND

Work legs doing walking lunges or one handle of tube in each hand, step on tube with both feet and touch side to side pushing again tube each time.

Station F

  <------jog 
  XXXX 
  ----> 
  XXXX 
  <---- 
  XXXX 
 #2---> 

#1 ROUND

Make benches of different height with one 10", 8", & 6". Members go over the top of the benches adding propulsion to increase the intensity. After the third bench, shuffle behind benches to start and go again.

#2 ROUND

(see arrow) Start facing the bench the long way. Shuffle to the right then left with an angle so that you are between 1st and 2nd bench, shuffle right again with an angle so that you are between the 2nd and 3rd bench. Jog around all three to start again.

This has been a great class for my members. There are so many different exercises to substitue. I alternate an aerobic station with an anaerobic one. We rotate in a clockwise fashion hence the labeling of the alphabet stations. Hope that this makes sense. This is a great site.



Added by Racheal Mcinnis at 9:52 PM on Saturday, March 24, 2001 EST. Add to favorites (view favorites)
(Email: rmcinnis@alltel.net)
From: Dawson, Georgia (USA)
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