- Woodbridge Academy Magnet School
- Training Info
- Strength/Core Circuits Page
- Strength- FW Circuits 1,2,3
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Free 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 30
seconds, repeat, rest, move on to group 2…group 3)
Circuit 1Group 1: DB Curl, Squat, Legs Raises
Group 2: Lunge, DB Bench Press, DB Row, V-Twist
Group 3: Lateral Raise, Knee Extension, DB fly's, Side to Side
Circuit 2Group 1: Triceps extension, Lunge, Russian Twists
Group 2: Step Up, DB Row, Side to Side
Group 3: DB Front Raise, Squat, Straight arm pullover, Legs Raises
Circuit 3Group 1: Superman, Russian Twists, Bench Dips, Heel Raise
Group 2: V-Twist, Wrist Curl, Step up
Group 3: Squat, DB Bench Press, Calf Raises, Legs Raises