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CIRCUIT TRAINING

Circuit Training is an excellent way to improve mobility, strength and stamina. The Circuit training
compromises 6 to 10 strength exercises that are complete done exercise after another.

Each Exercise is performed for a specified number of repetitions or for a set time before moving on the
next exercise.

The exercises within each circuit are separated by a short rest period, and each circuit is separated by a
short rest period.

The total number of circuits performed during a training session may vary from two to six depending on
your training level (beginner, intermediate, or advanced), your period of training (preparation or
competition and your training objective.

The following are examples of exercise that can be used in a circuit training session:

 Upper-body
o Press-ups,Bench dips, Pull-ups,Medicine bal chest pass, bench lift, inclined press up
 Core & Trunk
o Sit-ups (lower abdominals),Stomach crunch (upper abdominals),Back exention chest rise
 Lower-body
o Squat jumps,compass jumps,astride jumps,steps ups,Shuttle runs,Hopping shuttles,Bench
squat
 Total-body
o Burpees,Treadmills,Squat thrusts,Skipping

DURATION

 20 to 30 seconds work on each exercise with a 30-second recovery between each exercise
 3 to 5 sets with a 3-minute recovery between each set.