Isolation Circuit Training

March 31, 2020

The video is a visual guide to the circuit that is written below.  To ensure that you know how to perform the set exercises we have had an athlete perform them to guide you.

How to use the circuit.   As explained in the Bulletin on Thursday, this circuit is called a “300 rep circuit”.  This means that you do each exercise 30 times each which means you exercise for 300 repetitions.  You can repeat this circuit as many times as you like, but it is best to start of easy and build on the workout.   It is quite possible that you will have some soreness after the exercise (next day) as you would not be used to this form of exercising and the exercises could well be using muscles that you normally do not use.

If you do have some soreness, have a nice warm Epsom salts bath and by all means, go for a light jog or stretch to help get rid of the soreness and stiffness.  Be happy that you know that you have done some work.  Start off easy and build into some harder work down the path because it looks like we might all be holed up at home for a while.

Good luck and I would love to know how this is all going.  Share some photos and some feedback.

Please make sure before you do these circuits that you do some form of a warm up.  The warm up can include some gentle jogging on the spot or skipping or bike riding followed by some stretching to ensure the muscles are not stiff and there is less risk of injury.  It is not only getting your muscles ready for a work out, the warm up prepares the mind so that you can focus on what you are doing. 

  1. Step ups (need a chair)
  2. Shoulder press (need some bricks or medicine ball, or even some cans of food)
  3. Split jumps – Alternate
  4. Skipping (1 mins)
  5. Sit ups – ins and outs
  6. Mountain climbers
  7. Triceps push ups (need a chair)
  8. Upright rowing (need some bricks or medicine ball, or even some cans of food)
  9. Lunge walks
  10. Lying on back – bicycles (alternate knees to chest)