BIG CIRCLE CIRCUIT
Category: Circuit
Here's a twist on the plain old circuit format -space out the stations round a large sports field or perhaps along a short, circular forest trail.
Divide the group into teams of 2 or 3 people of similar fitness levels and instruct them to stick together and spot each other for technique at each station.
The PTI should spend several minutes at each station instructing each group in good technique for that particular exercise and making sure that they can help each other by correcting poor form and with spotting etc.
Place stations around a 400m running track or sports field You might find it useful to label the stations with laminated cards, chalk powder or temporary grass marking spray. Scale the workout by assigning reps for each station as follows (see below for reps at station 6):
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps
Main Segment : 30-35 minutes
Stations
1. Kettlebell or Dumbbell Swings
2. Med ball slam-down
3. Push-ups
4. Hollow Rocks
5 Power Jacks
6. Sprint between cones placed 20m apart (Beg: 3x , Int: 5x, Adv: 7x)
7. Roll-ups I wide-knee sit-ups for beginners
8. Medball Thrusters (with jump for intIadv)
9. Hip Heists
10. Single leg Hops (half no, of reps on each leg – use full range)
