Last week the “teamwork circuit” design was highlighted. This week, each circuit details will be featured. As always, prior to beginning any exercise program, please consult your physician.
Exercise station details
Performed with a kettlebell – all train the quadriceps/hamstrings/glutes and nose to toes core.
Station #1 Squat/Swings – 1 moderate k/b – Standing with the legs approximately shoulder distance apart. Holding the k-bell with both hands, squat back and allow the k-bell to suspend between the legs while you are in the squat position. Then, driving through your heels, swing the k-bell upward to shoulder height or slightly above.
Station #2 Goblet Squats – 1 heavy k/b – Standing with the legs approximately shoulder distance apart, holding k/b in both hands at chest height, hinging from the hip joint, sit back as though you were going to sit in a chair, then drive through the heels into a standing position.
Station #3 Knee/Squats w/Lateral Swings –1 moderate k/b – Same stance as #1; holding the k-bell with both hands, squat back and allow the k-bell to suspend between the legs while you are in the squat position. Then, driving through your heels, swing the k-bell upward to shoulder height only diagonally to the R, then squat and swing to L.
Performed with the TRX – trains the triceps, lats, glutes/hamstrings, and nose to toes core.
Station #1 TRX Triceps Press Outs – set the straps approximately 18 inches from the floor; holding the handles, facing AWAY from the anchor point, place the body into a 15-30 degree plank position, arms at a 90 degree angle at the elbow joint, palms facing away from you. Rise up onto the balls of your feet creating a fulcrum, press the arms out fully extending elbow joints, then return to 90 degrees.
Station #2 TRX Supine Hip Extensions – straps approximately 12 inches from the floor, lying supine under the TRX anchor point, slip the heels into the straps. Knees flexed 90 degrees, lift the hips off of the mat and then lower back toward the mat without touching.
Station #3 Supine TRX Inverted Rows – shorten the TRX straps so your arms are fully extended and your head/neck/shoulders off the floor. Hold onto the handles underneath the anchor point palms facing one another. Legs flexed at the knee joint, buttocks and feet are on the floor. Feet on floor, pull the remainder of the body off of the floor, chest toward the handles. Lower the body until the arms are fully extended, without touching the buttocks to the floor and repeat.
Performed with a stability ball – all train the nose to toes core.
Station #1 Knee tucks – Kneel on the floor, ball in front of you. Lie prone on the ball until your hands are on the floor and roll out until the thighs are on top of the ball. Plank position/hands on floor. Tuck the knees in toward the chest until the knees are directly underneath the hips. Slowly return to plank position.
Station #2 Pushups – stability ball – Place the body into the same position as the knee tucks referenced above and perform a pushup from the top of the ball.
Station #3 Supine roll ups – Holding the ball, lie supine, arms over the head. Peel the spine off of the floor, one vertebra at a time until you are sitting completely upright and the ball is either touching or almost touching your toes. Then, return to the beginning position and repeat.