GETTING FIT

FUNCTIONALLY
AND
CIRCUIT
PRODUCTIVELY
TRAINING
Circuit 01 – Jumping Rope
Outline
02 – Push-ups

03 – Hula hoop

04 – Sit-ups

05 – Ladder Drill

06 - Sprint
 Station 3
Hula Hoop

Station 2
Push-ups

Ladder Drill
Station 5
Station 4 Station 6
Sit-ups
SPRINTING
AREA

[Back and forth; 5

reps]
BLUEPRINT

Station 1
Jumping Rope
 FIN

Count [20]  Jumping rope can increase

the elasticity and resiliency of
Reps [--] lower-leg muscles, leading to a
reduced risk of lower-leg
Jumping Set/s [1] injuries.
 It can also help improve your

Rope coordination, cognitive

function, and help increase the
intensity of circuit-training
workouts.
 FIN

Count [10]  Traditional pushups are

beneficial for building upper
Reps [1] body strength. They work the
triceps, pectoral muscles, and
Push-ups Set/s [2] shoulders. When done with
proper form, they can also
strengthen the lower back and
core by engaging (pulling in)
the abdominal muscles.
 Pushups are a fast and
effective exercise for building
strength. They can be done
from virtually anywhere and
don’t require any equipment.
 FIN

Count [10]  Hula Hoop exercises are fun.

They are the best way to burn
Reps [--] calories, build strength, get rid
of the belly fat, and also fight
Hula Set/s [1] mental illnesses like
depression.

Hoop  It tends to strengthen your

muscles as they are involved
in hooping.
 Makes your body more
flexible.
 It fortifies your concentration
level.
 FIN

Count [10]  Sit-ups work the rectus

abdominis, obliques, rectus
Reps [1] femoris, tensor fascia latae,
chest, and neck muscles.
Sit-ups Set/s [2] These are the muscles that
hold your spine and body
straight, preventing collapsing
or twisting of the spine, and
helping in neck and hip
movement.
 Improve core strength and hip
flexor strength;
 Increase flexibility;
 Help lose tummy fat and tone
the ab area;
 Improve posture.
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Count [--]  Improves Speed, Agility, and

Quickness
Reps [--]  Whether you’re a pro athlete
or an exercise newbie, agility
Ladder Set/s [4] ladder drills are the perfect
form of cross-training because
they help improve your speed,
Drills agility, and quickness.
 Speed, your ability to move in
one direction as fast as
possible
 Agility, your coordination—your
ability to accelerate,
decelerate, and change
directions
 Quickness, your ability to react
or switch positions quickly
 FIN

Count [--]  With the added

benefit of building muscle
Reps [--] along with
speed, sprinting helps you
Sprint Set/s [5] build and define the glutes,
hamstrings, and quads, while
at the same time burning
off the fat layers that
hide the muscles underneath.
 Sprint training is the most
explosive training you can do.
END