Ladies Circuit Training

MON & FRIDAY 9.30am-10.30am
SAT 9am-10am
£2.50

Are you tired of exercising alone?

Circuit training is an excellent way of gaining confidence, learning
new techniques, working hard and having a laugh. Anyone is
welcome into the classes and it doesn’t matter if you have never
done it before, you will be shown what to do and assisted if
necessary. Non members are also welcome and the cost for
everyone is only £2.50. So come along and try it…see you soon.

The circuit follows a different format each month. The
current March circuit is the following:
 

1. CARDIO WARM UP:

   10 mins on any CV machine. 1 min steady, then for the next 4 mins increase the intensity, followed by reducing the intensity for the next 4, finish with a steady 1 min.

2. STRETCHES

   As a group stretch together to prepare for the circuit.

3. EXERCISES:  LEGS, BACK AND ABS – 1 MIN ON EACH

   •    Leg extension
   •    Leg curl
   •    Low row
   •    Hack Squat
   •    Seated row
   •    Leg press
   •    Abdominal crunch
   •    Free bar squat-just bar
   •    Pullover-EZ bar and very small weight
   •    Abdominals with mat and medicine ball
   
   

4. GROUP EXERCISE: Upper body

   All together do something like: anything on the upper body
   Clean and press, shoulder raise, bicep curls, tricep extensions.

5. EXERCISES: Repeat the above 10 exercises

6. GROUP EXERCISE: Abdominals

   Work in pairs, or individually: Push legs away, pass ball over, reach up with the medicine     ball.

7. STRETCH

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