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Tuesday: Circuit Training
Focused on Health - February 2010
Equipment needed: mat, jump rope (optional)
If you can’t complete all the suggested reps in this program, start by doing less and gradually increase to the recommended number. If you are just starting an exercise program, you may consider adding activity on two to four days of the week, and gradually increase to the recommended seven days a week. Doing some exercise is better than doing none.
Take a 1 - 2 minute break after each set.
Step 1: Warm-up
5 – 10 minutes
Jog, march in place or jump rope.
Step 2: Push-ups
1 set of 15
Depending on your level of fitness, do regular floor push-ups, wall push-ups or knee push-ups.
Advanced option: Do 3 sets of 25.
Step 3: Jumping Jacks
1 set of 50
Advanced option: Do 3 sets of 50.
Step 4: Crunches
1 set of 25
- Lie on your back with your knees bent, and your hands clasped behind your neck.
- Raise your shoulders up until they clear the floor and then return to the start position.
Advanced option: Do 3 sets of 50.
Step 5: Jogging in Place
1 two-minute set
Advanced option: Do 3 three-minute sets.
Step 6: Squats
1 set of 25
- Keep your feet wider than shoulder width.
- Point your toes outward along with your knees.
- Stand tall with your posture in a neutral, aligned position.
- Bending at the knees and the hips, sit back into a squat.
- Keep your knees in line with or behind your toes.
- Lower your hips as far as you can without pain or compromising your position.
- Press back up through your heels, keeping your toes in contact with the floor.
- Keep your chest up throughout the exercise.
Advanced option: Do 3 sets of 50.
Step 7: Jump Rope
1 one-minute set
Advanced option: Do 3 two-minute sets.
Step 8: Cool Down
5 - 10 minutes
Do a low intensity jog, walk or march in place.
Step 9: Stretching
10 - 15 minutes
The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it's wise to consult a doctor.
Monday – Cardio & Upper-Body Weight Training
Tuesday – Circuit Training
Wednesday – Lower-Body Strength Training
Thursday – Cardio
Friday – Cardio & Back/Stomach Exercise
Weekend – Stay Active
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