Circuit training:
Circuits alternate exercises between your upper and
lower body with no rest, so that when one group of muscles gets tired you
switch to using another. This means you can work at a greater intensity for
longer. Because of this, the most
important muscle in your body – your heart – is never
let off the hook for a moment. But it is no good expecting the circuit to do
the work for you. A good rule of thumb to remember is that you should always be
working at 70-85 per cent of your maximum effort during the circuit. This will
keep your heart rate
in the correct zone to improve your fitness.
HOW TO DO THIS CIRCUIT?
This circuit can be done anywhere – at
home, in a park, or even on holiday – so there is no excuse not to fit in a
workout. It will hit all the muscles you will use in initial Army training (and
beyond) and will increase your cardiovascular fitness. Your workout should last
at least30 minutes in total. Do the following exercises in order, taking as
little rest in between them as possible. Do as many repetitions – ‘reps’ – as
you can within the repetition range, but however many you complete, do not stop
halfway through. You must keep your heart rate up,
so either continue with the exercise or
move on to the next one. Once you have completed the circuit, rest for two or
three minutes then go around again for up to four circuits. Do the circuit as
directed in the fitness programme that comes with this guide (see enclosed
poster).
■ You should always check
with your doctor before starting any intense exercise programme.
1) Pr ess -up
Reps: 12-20
■ Body straight
■ Arms shoulder-width apart
■ Core braced
■ Lower chest towards ground
■ Press back to start position and repeat
2) Sit
-up
Reps: 12-20
■ Lie on back with knees bent
■ Feet flat or hooked under obstacle
■ Hands across chest or by side of head
■ Belly button pulled in towards spine
■ Lift torso looking straight ahead
■ Lower and repeat
3)
One-legged squat
Reps: 10-12 each side
■ Feet together
■ Lift right foot and bend knee behind body
■ Arms out for balance
■ Bend left knee-keeping heel down
■ Push back up and repeat 10-12 times
■ Swap legs and start again
4) Tric eps dip
Reps: 12-15
■ Palms on low chair or bench
■ Extend legs in front (legs bent and feet
flat on floor will prevent stress on knees)
■ Bend elbows to lower body
■ Keep back close to chair
■ Stop when backside is close to ground
■ Push back up and repeat
5) Dors al raise
Reps: 12-15
■ Lie on front
■ Fingertips touch side of head
■ Lift shoulders off floor
■ Keep hips and feet on the ground
■ Hold for one second and repeat
6)
Step-up with knee raise
Reps: 15 each side
■ Step left foot onto bench or stair
■ Lift right knee towards chest
■ Lower right leg to ground
■ Step off bench
■ Repeat with opposite leg
7) Box lift
Reps: 12-20
■ Pack a box with moderate weight
■ Place by your feet
■ Bend knees and grip box
■ Lift box using legs to straighten up
■ Extend arms and place box on raised
surface
■ Pick up again and replace on ground
■ Ensure you lower by bending
legs; repeat
8) Twist sit -up
Reps: 12-15
■ Lie on back with knees bent
■ Feet flat or hooked under obstacle
■ Arms across chest or by side of head
■ Belly button pulled in towards spine
■ Lift torso twisting to one side
■ Lower and repeat to other side
■ Continue alternating sides
9) Walking
Lunge
Reps: 12-20
■ Feet shoulder-width apart
■ Step forward with left foot
■ Lower torso to ground bending both knees
■ Stop when right knee almost touches ground
■ Raise by pushing through legs
■ Step right foot forward; repeat
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