Name: Playbook - Brad Jackson - W2D2: Circuit Training
Uploaded: 2022-05-03T06:10:34.480Z
Duration: 20 min
Description: W2D2: Circuit Training

Welcome to week 2 of The Stay Home program!

This week, we will be looking at circuit training.

Circuit workouts consist of multiple different exercises all done consecutively with little to no rest. Each exercise can be done for time or for repetitions.

After each round of exercises, there will usually be a longer rest period (~1-5 minutes).

This circuit contains 5 lower body exercises all done for 25 seconds each, with a 25 second rest in between each exercise. It will go for 5 rounds and have a 90 second rest in between rounds.

To start the exercise timer, click the clock on the left-bottom. You will hear a beeping sound for the last 3 seconds. Once you have completed that exercise, click the clock timer in the top right to start your rest period. In your rest, click through to the next exercise and watch the demonstration so you know the movement before you start. Repeat until all exercises are completed, then give yourself 90 seconds rest, and repeat for 5 rounds.

The benefits to circuit training include time efficiency, exposure to multiple exercises/muscles worked, ease of training protocol, and applicable to solo, partners and/or group training.

1. Stand with feet slightly more than shoulder width apart

2. Lower in to the bottom of a squat by driving your hips back and down

3. Think of this movement as a double break; first your hips break into a hinge and your Glutes are driven backwards, then your knees break and you move towards the ground

4. Aim to achieve your hips just below parallel to your knees

5. Keep your shoulders back, chest up & drive your knees out. Your knees should be inline with your toes.

6. Stand up out of squat to full hip extension by squeezing your Glutes

Bodyweight Squats

1. Stand feet shoulder width apart

2. Take a big step forward keeping your chest up 

3. Bring your back knee down until both legs are at 90 degrees 

4. Drive through your forward foot, standing back into to the initial position 

3. Repeat on the other leg

Alternating Lunge

1. Stand in front of a box

2. Step up to full extension

3. Keep your chest up

4. Lower to ground and repeat with other leg

Box Step Up

1. Start in a hand plank position 

2. Activate your core by pulling your belly button into your stomach

3. Drive your knees towards your chest one at a time back and forth 

4. Increase speed as you feel comfortable

Mountain Climbers

1. Run in place while bringing your knees up to a 90 degree angle

2. Make sure to bounce off your toes

3. Increase speed as you feel comfortable

W2D2: Circuit Training

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