Brittany Hill- Circuit Training

Submitted by dylan on Wed, 08/06/2008 - 21:18.

Client Guides

Day 1:

Warm-up:
15 Minute Run to Winskill
Step Master 7 mins ; 5 mins level 11 , 2 mins level 8
3x12 Repetitions for Each Exercise

Band Row + Squat (pink band)
Bicep Curls with Band (two feet stomp)
Step-ups with 12 lbs barbells (shoulders back)
Chest Press Machine (2nd hole with 10 pounds adjusted)
Stationary Lunges (no weight)
Cable Twist (30 lbs)
Shoulder Raise (5lbs)
Back Extension on mat
Crunches on mat

Day 2
Warm-up;
15 minute run to winskill
7 minutes on stepmaster level 10, last 2 mins level 8

12 repetitions and 3 sets for each exercise

Weight Training
Squats on bar (10 pounds each side
Machine pulldown (widegrip)
Tricep Extension
Reverse Row on Pec Deck Machine
Knee Push-ups
Donkey Kicks
Hip Raise (holding 5 pound weight on thigh)
Lower Ab leg Raise
Multiple Shoulder Raise (front/inward with elbows out/ lateral)
Bicycle (3x20 reps) (controlled and slow movements)

Stretches::

Hold Stretches for 30 seconds. Perform 2 Sets. Hamstrings and inner thigh : Lunch stretch, tilt pelvis forward Deltoid stretch: Pull arm across chest Chest stretch: clasp hands behind back, pull down Back stretch : bow down, outstretch hands Hamstring Stetch: Lift leg on counter, Tilt pelvis back Quad stretch: standing, pull one ankle behind back