874584625
 

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 more sugar (glucose) energy, but will burn fat during recovery, this is 80%-95% and above of your maximum heart rate. 

ANAEROBIC CIRCUIT (HIGH INTENSITY)

  • High Impact

  • High Intensity

  • Boosts Metabolism

  • Increases bone strength and density

Exercise Prescription:

  • 30 Seconds

  • 15 seconds rest

  • 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. Aerobic would be 65-75% of your max heart rate, just breathing in and out of your nose is a good gauge of working within the aerobic range. 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

 

  • LOW IMPACT

  • LOW INTENSITY

  • IMPROVE HEART HEALTH

  • IMPROVE BASELINE ENDURANCE

Exercise Prescription:

  • 45 Seconds

  • Continuous or 15 seconds rest each exercise

  • 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 

 

  • IMPROVE VO2 MAX

  • MIXTURE OF INTENSITY

  • REDUCE STRESS ON JOINTS

  • IMPROVE LACTATE THRESHOLD

Exercise Prescription:

  • 45 Seconds low impact

  • 30 Seconds High Impact

  • 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