ANAEROBIC
ANAEROBIC
ANAEROBIC
Anaerobic Circuit
In this program we are going to be maximising our fitness, aerobic and anaerobic capacity with our bodyweight. Circuit training is a great way to get working out as you can mix up the work/rest ratios. If you start to breathe out of your mouth then you know you are working over the aerobic capacity and in the anaerobic range. You the anaerobic circuit you can breathe through your nose and out of your mouth when you exert force, just make sure it is in a more controlled manner so you don't gas yourself out. The anaerobic system will be using sugar (glucose) as energy, but will burn fat during recovery outside of the session, the intensity of this workout is 80%-95% of your maximum heart rate.
ANAEROBIC CIRCUIT (HIGH INTENSITY)
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High Impact
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High Intensity
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Boosts Metabolism
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Increases bone strength and density
Exercise Prescription:
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30 Seconds
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15 seconds rest
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3-4 rounds
01
HIGH KNEES
PRESS UPS
02
SQUAT JUMPS
03
04
STAR JUMPS
BURPEe Jumps
05
MOUNTAIN CLIMBers
06
ALTERNATE
LUNGES
07
SPEED BOUNCE
08
AEROBIC
AEROBIC
AEROBIC
Aerobic Circuit
In this program we are going to be maximising our fitness, aerobic and anaerobic capacity with our bodyweight. Circuit training is a great way to get working out as you can mix up the work/rest ratios. You can aim for more aerobic or anaerobic circuits. Working at an intensity of 50-70% of your max heart rate, 11-14 on the RPE scale. Just breathing in and out of your nose is a good gauge of working within the aerobic range and not anaerobically. If you start to breathe out of your mouth then you know you are working over the aerobic capacity and in the anaerobic range. You can also just breathe in through your nose and out of your mouth if you find that way better, just make sure it is in a more controlled manner.
AEROBIC CIRCUIT TRAINING
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LOW IMPACT
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LOW INTENSITY
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IMPROVE HEART HEALTH
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IMPROVE BASELINE ENDURANCE
Exercise Prescription:
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45 Seconds
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15 seconds rest each exercise
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3-4 rounds
01
HIGH Marches
SQUATS
02
03
STAR JUMPS
04
ReverseLUNGES
PUNCH
05
06
AIR
CRUNCH
07
SIDE HOPS
Burpee
08
LOW IMPACT/HIGH IMPACT
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IMPROVE VO2 MAX
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MIXTURE OF INTENSITY
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REDUCE STRESS ON JOINTS
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IMPROVE LACTATE THRESHOLD
Exercise Prescription:
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45 Seconds low impact
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30 Seconds High Impact
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15 seconds rest each exercise
-
3-4 rounds
01
HIGH Marches
HIGH KNEES
02
03
SLOW
STAR JUMPS
FAST STAR JUMPS
04
05
Punch
PRESS
UPS
06
07
SIDE
HOPS
SPEED
BOUNCE
08
09
Burpee
Burpee
Jump
10