- Woodbridge Academy Magnet School
- Training Info
- Strength/Core Circuits Page
- Strength- BW Circuits 1,2,3
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Body Weight Circuits
Each circuit consists of 2-3 sets of each exercise. Refer to the calendar to see which circuit and how many repetitions to do. You may choose either body weight OR free weight, although free weight is recommended. Level up on weights for the Free Weight Circuit as needed. If it is not hard to lift the last two repetitions then you need to add more weight. Always do the exercises in order. Do not rest for more than one minute between groups. (Circuit 1/Week 1 Example: Start with group 1, do burpee x10, Dips x10, reverse crunch x10, rest 30seconds, repeat, rest, move on to group 2…group 3)
Circuit 1Group 1: Burpee, Dip, Reverse Crunch w/ Hip Lift
Group 2: Body Squat, Pushups, Supermans
Group 3: Split Squat Jump, Calf Raise, Wide Push-up, X Crunch
Circuit 2
Group 1: Mountain Climber, Pushups, Flutter Kick
Group 2: Squat Jump, Wide Pushup , Jump KC, Leg Raise
Group 3: Jump KC, Calf Raise, Dips, Side to Side
Circuit 3
Group 1: Lunge, calf raise, Wide Pushup, Side Bridge
Group 2: Burpee, Dips, Superman
Group 3: Split Squat, Mountain climber, Push-up, Anchor Holds