DIY fitness circuit.
Here’s a workout that you can do at the grass patch in your neighborhood.
This workout is aimed at getting you fitter and stronger and should take around 30 minutes to complete. There is a 5 minute warm-up, followed by a 7 station circuit and a 5 minute cool-down. Equipment required for workout 1) Notepad2) Stop watch
3) Two markers
4) Skipping rope
5) Step Warm-up - It is important that you do a proper warm-up to reduce the chances of suffering from injury. Spend five minutes doing a light jog around your garden, mixing your running up with high knees, heel flicks and punching the air with your hands. You should only spend two minutes at each station doing the exercises. Take a one minute break and move onto the next. When the minute break is up start the exercise at station two and complete for two minutes and continue round until you have completed the circuit.
First station - Skipping
Time: Two minutes
Equipment: Skipping rope
Task: Pick up the skipping rope and skip for two minutes non-stop. If your rhythm is broken try to recover as quickly as possible.
Second station - Incline push ups (hands on the wall or with hands on a bench) / normal push ups
Time: Two minutes
Equipment: Wall, any incline objects that are stable or just the ground
Task: See how many push ups you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.
Third station - SquatTime: Two minutes
Equipment: None
Task: See how many squats you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.
Fourth station - Star jumps Time: Two minutesEquipment: None
Task: See how many star jumps you can do in the two minute period. Make sure you get the technique absolutely right, jumping up with maximum height with your limbs stretched out. When the two minutes are up, write down how many you managed to complete.
Fifth station - Shuttle runsTime: Two minutes
Equipment: Two markers 20m apart.
Task: See how many shuttles you can do in the two minute period. Make sure you touch the marker at the end of each shuttle. When the two minutes are up, write down how many full shuttles you managed to complete.
Sixth station – Step ups
Time: Two minutes
Equipment: Step or platform
Task: Starting with your right foot, see how many steps you can do in the two minute period. Make sure you only move one step at a time. When the two minutes are up, write down how many you managed to complete.
Seventh station - Crunches
Time: Two minutes
Equipment: None
Task: See how many crunches you can do in the two minute period. Make sure you use your abdominals during this exercise lifting your shoulder blades off the floor every time you crunch. When the two minutes are up, write down how many you managed to complete.
Cool down - Spend 1 minute doing a light jog around the workout area for the cool down follow by 4 minutes of stretching. Make sure you cool down properly and drink plenty of water afterwards.
Have fun working out!
Talk to you soon.
Yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+65 91110270
