Caveman Training Circuit Program

Program #: Number of stations: Participants exercise: Circuit allows for: Recommended time per station: Approximate number of rounds: Total circuit time: Recommended break after each round: Program type: e!el:

CT201100783 11 solo in pairs

11 participants max 45 seconds 4 27 to 30 minutes 10 to 20 seconds Strength Cardio !eginners

"otes# "uration per station can go lower after se!eral rounds# i$e$ %& seconds$ The !ideo footage for this circuit can be found here http:''youtu$be'Ctc(t) *y+c A second trainer was used to ad,ust the bike resistance for the participants$ Check http:''www$ca!emantraining$com$au'ca!eman-workouts$cfm for more information on the Ca!eman Training Programs$ .ign up to recei!e these programs in your email e!ery week$

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Caveman Training Circuit Program

The Circuit
.tations 0$ 0 arm ,ammers 2using The Tornado3 4$ 5) s6uat Thrusters %$ Plyo spiderman push ups 1$ )ike high resistance +$ )urpees touching the ceiling 7$ )ike high resistance 8$ Recline Pull-ups off rings 9$ )ox :umps ;$ Treadmill 0&< incline 9 to ;5 an hour 0&$ =oblet .6uat with 5) 00$ .tair run with sandbag Notes: .eat was remo!ed from the bikes$ Two box ,umps where used to cater for those that could not ,ump that high$

The Challenge
No challenge in )eginners

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Caveman Training Circuit Program

$isclaimer and other important in%ormation

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.pecific detail not included# but a warm up and cool down is always recommended# duration and type depends on participants and exercises$
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.uggested rounds# break time and duration of program is a recommendation only# please ad,ust any times pro!ided accordingly depending on the fitness of your clients$
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.hould you ha!e any feedback# impro!ements or additions to this program# we want to hear from you# please email us on feedback>ca!emantraining$com$au with the sub,ect line including the program number$
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?f you ha!e any doubts about a certain exercise# please consult a sports book that explains the exercise in detail or another fitness professional$
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Always do the exercises yourself before you put your clients through it$ Ad,ust the program to your clients@ needs and your a!ailable e6uipment if re6uired$

Aur BouTube channel pro!ides a lot of information and demonstration !ideos# feel free to use it as an additional resource http:''www$youtube$com'user'executi!eresults
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?f you ha!e any !ideos of your circuit feel free to submit them for constructi!e criticism or to be included in our BouTube channel !ideos>ca!emantraining$com$au$
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Although we promote training people till they puke or break and not gi!e up# this ne!er means that you should train your clients while or till they are in,ured# if a client feels they are not able to perform an exercise properly or feel like they are going to in,ure themsel!es# they should communicate this to you and you should ad,ust or stop the program$
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Chen working in pairs# always try to match clients up with people of the same fitness and other similar characteristics$
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Recommend or insist on a longer rest period if your participants look like they might endanger themsel!es when dri!ing after the workout$
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.igning up for the weekly Ca!eman Circuit Training Program does not gi!e you the right to promote yourself as a Ca!eman Trainer# or ad!ertise your program as being part of Ca!eman Circuit Training Australia$ Bou are allowed to display the Ca!eman Dethods ogo as ad!ertised here http:''www$ca!emantraining$com$au'ca!eman-workouts$cfm Contact us if you re6uire a high resolution !ersion$

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Caveman Training Circuit Program

Circuit &n%ormation
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*ach station always has one cone$

Ce announce the change of rounds# counting down from 0& or + and use EchangeF as the cue$ *xample: +# 1# %# 4# change$ "o not use the same cue for anything else in the circuit$
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(inal station is announced and participants are expected to gi!e it their all in that round# the trainer is expected to get the last bit of reser!ed energy out of the tank$
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The cue for the end of the session is Estop trainingF$

ArganiGe the circuit in a logical flow# circular format# Gig Gag or other format that suits the layout of your premises$ ?f there are any parts of the circuit that could not be ob!ious to the participant then use chalk to draw arrows or other instructions$
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Hse chalk to write the name of the exercise on the floor if there is no e6uipment at the station that makes it ob!ious what the exercise is$
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Ce recommend a maximum of 0& to 04 people per trainer# if your group is larger# we recommend getting another trainer on board to run the circuit$

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