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SKIPPING
CIRCUIT
Skipping is an excellent exercise for the
Heart and Lungs requiring minimal equipment, for gains in Cardiovascular
fitness, balance and co-ordination. Combining skipping with a combination
of strength / toning exercises, will provide you with a total body workout.
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It is wise to read the notes on how to do
each exercise.
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Always warm-up and stretch at the beginning
and end of exercise. If you are genuinely short of time, make sure you
start the circuit at a slow pace, then gradually increase your speed to
your normal pace.
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Performing the exercise at speed can result
in injury, aim to time yourself doing all the exercises correctly and under
control, so that you know how long it will take you to do your circuit.
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Work out to music, and with a partner for
added motivation.
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Keep a log of all your exercise, and as you
get fitter and stronger increase the repetitions and weights, in order
to increase your fitness level.
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The repetitions given are only guidelines,
work within your own limits.
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Do your sit-ups on either an exercise mat,
or use some folded beach towels for cushioning.
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Remember you don't
need to do all the exercises, work within your limits.
To prevent injury, warm-up and stretch properly.
Aim to skip slowly for at least 2 / 3 mins, longer if you can, so that
you body can warm-up. Spend time stretching all major muscle groups especially
your calves. Skip on a flat level surface, ideally a studio floor, and
always wear training shoes.
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BEGINNERS
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After each exercise skip for either
30 sec's or 30 skips
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Date |
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Time |
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WALL PRESS UP HANDS CLOSE |
PUNCHING CV
(30 SECONDS) |
DOORWAY PUSH |
SPEEDBALL
(30 SECONDS)CV |
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.. |
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LYING TRICEP DIPS |
BOX PRESS UP |
SWIMMING CV
(30 SECONDS) |
SUPPORTED DORSAL |
. |
.. |
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Aim to work through all 8 exercises - giving yourself enough rest between each exercise so that you can perform the next.
If your tired only work for 4 - 6 exercises.
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TRAINING
LOG FOR SKIPPING CIRCUIT
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DATE
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TIME
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EXERCISES
DONE
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COMMENTS
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HEART
RATE
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There is an Intermediate and Advanced Skipping training program, and currently over 1,500 different exercises with new training programs added each week within our members area.
© www.netfit.co.uk
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