BOXERCISE CIRCUIT CARDS PDF

It requires effort in multiple areas of your life. If your nutrition is off, your workouts will suffer and vice versa. Getting fit requires a positive mindset, a nutritious diet and an active lifestyle. But with so many moving parts, it can be hard to keep track of everything. Why not use the alphabet to help you get and stay fit? You can become a healthier and happier you by following these fitness tips — from A to Z.

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Circuit Training Exercises This page guides a selection of circuit training exercises for the upper body , core and trunk , lower body and total body.

Upper Body Exercises Press-up Begin in the standard press-up position on the floor. Your upper body should be supported with your hands on the floor - shoulder-width apart.

Your arms are fully extended, and your legs and feet are supported by your toes, which are hip-width apart. Alternate dumbbell punching Stand with a dumbbell in each hand, arms bent, and dumbbells held near your chin.

Punch out one hand at a time and return to starting position. Prone Trunk Extensions Begin by lying face down on the floor with your legs straight and your arms forward they would be "overhead" if you were standing up. Slowly raise your chest, shoulders, and arms toward the ceiling as high as you can, keeping your toes in contact with the floor at all times.

Then, slowly lower your chest, shoulders, and arms down to the floor, but do not rest on the floor - maintain some muscle tension throughout your back for the entire exercise.

Bench press Lie on a bench with a dumbbell in each handheld on your chest. Press each dumbbell upwards and return to the chest. Bent over rowing Stand with legs apart and slightly flexed, body bent at the waist. Hold a dumbbell in each hand hanging down towards the ground.

Lift dumbbells towards your shoulders and allow to return to arms extended. Biceps curls Stand with a dumbbell in each hand and arms extended. With palms uppermost, curl the dumbbells to the shoulder. Dumbbell bent arm pullovers Lie on your back on a bench. Dumbbell held with two hands with arms extended. Lower dumbbell to behind your head and then extend the arms. Dumbbell lateral raise Stand or sit with a dumbbell in each hand hanging at the side of your body.

Lift arms out to the side until hands are at shoulder height. Seated Dips Sit with your hands on the edge of bench and legs extended in front of you.

Allow your body to descend to the floor and then press up. Shoulder press Stand or sit with a dumbbell in each handheld at shoulder height. Press dumbbell up vertically to full extension and then lower to starting position. Dumbbell triceps press Stand or sit with a dumbbell in one hand and held above the shoulder with arm flexed. Slowly straighten arm to vertical use the other arm to stop lateral movements.

Straight arm pullovers Lie on a bench with a dumbbell in each hand and arms fully extended behind the head. Slowly bring your arms to the vertical and then lower them onto your thighs. Keep arms locked straight throughout the movement. Gently lower arms to outstretched crucifix position and return to start.

Upright rowing Stand with a dumbbell in each hand and arms extended on the thighs. Slowly raise dumbbells to the chest, keeping elbows high. Lie face down with your body extended and your hips at the edge of the supporting surface of the bench. Your arms should be extended straight down toward the floor in front of you.

For added stability, it helps if your feet are wedged between the end of the bench and a wall. Smoothly raise both arms over your head simultaneously while maintaining your trunk in full extension your body should be horizontal to the floor and held straight as an arrow , and then return both arms to the starting position.

Repeat this action repeatedly for the prescribed time. Abdominal sit-backs For this exercise, use a step, bench, or chair that does not have a vertical, support for your back. Sit with your legs bent, and your arms extended in front of you, and then recline your trunk backward at the hips by about 45 degrees.

To do the sit-backs, raise both arms simultaneously overhead while maintaining tight abdominal muscles and a square chest. Then simply return your arms to the extended position in front of you, without moving your trunk or legs. Repeat this back-and-forth arm action in a smooth, continuous fashion without pausing at any point during the movement. Back hyperextensions Lie on your front with hands by your shoulders. Raise your trunk off the ground, hold position then lower your chest.

Reverse abdominal curl Lie on your back with legs held up pointing to the ceiling. Push legs higher and then lower. Hips will come off the floor. Sit-ups Lie on the floor with knees bent.

Perform sit-ups with hands on the sides of the head or folded across the chest. V sit-ups Lie on the floor with arms extended out in front of you on the floor. Lift trunk and legs simultaneously to form V shape with the body. Return to lying position. Abdominal crunch Lie on your back, hands on your thighs, knees bent with feet flat on the ground. Slide your hands up to the kneecaps to lift your shoulders off the floor and then lower them back to the floor.

Alternate leg V sit-ups Lie on your back with legs out straight and arms across your chest. Lift legs alternately, while at the same time raising trunk off the ground. Plank Lie on your front and support your body weight on your forearms and toes. Lower Body Exercises High Bench Step Up with Jumps Begin from a standing position on top of a bench that is approximately knee-high, with your body weight on your left foot and your weight shifted toward the left heel.

The right foot should be free and held slightly behind the body. Lower your body in a controlled manner until the heel of the right foot touches the ground, but support all of your weight on your left foot. Return to and through the starting position by driving down with the left heel and straightening your left leg as quickly as possible, so that you jump vertically and leave the surface of the bench.

Upon landing from the jump, lower your body again in a controlled manner until your right foot touches the ground. High knee sprints Running on the spot with a high knee lift. Speed of movements and height of knees dictates the degree of effort used. Jumping jacks Stand upright with your arms at your side. Spring to legs astride position while at same time flinging arms out to the abducted position. Jump back to starting position. Jump over Use several benches locked into position as a box to provide some height.

Stand to one side of a bench, with your hands on the bench. Use a two-footed jump to clear benches and land on the other side. Kickbacks Kneel on your hands and knees. Lift one leg off the ground and extend then hyperextend and return to start. Leg Lift Use alternate legs in a high forward kicking action.

Try to keep the leg straight when kicking. Compass Jumps Imagine you are standing in the centre of a compass - North is to your front. You hop with both legs forward to the North position and then hop back to the centre, hop to the right and then back to the centre, hop backwards and back to the centre and finally hop to the left and back to the centre.

Repeat this action rhythmically and continuously without stopping for the allotted time. Astride jumps Stand with legs astride a bench. Jump up onto the bench and immediately jump back to astride position. Doggy kicks Start on your hands and knees on a mat. Abduct and return alternate legs, keeping knee bent.

Your arms should be bent at the elbows with your hands in front of your shoulders. Step forward with your right foot into a long-lunge position and lean your upper body forward approximately 45 degrees at the waist. Drop your hands on either side of your right knee as your right foot makes contact with the ground. Quickly extend your right knee and return your body to the original, full-standing position.

Repeat with your left leg. From the full standing position, step directly to your right with your right foot into a lateral-lunge position. Your upper body should face to the right and lean forward over your right leg at approximately a degree angle. Again, drop your hands on either side of your right knee as your right foot makes contact with the ground.

Your left foot should remain pointing straight ahead. Repeat with your left leg moving to the left. Then, from the original standing position, step diagonally and to the rear with your right leg into a backwards-lateral lunge position. Quickly extend your right knee and return your body to the original position. Repeat the entire series of movements forward right leg, forward left leg, right-side right leg, left-side left leg, back-and-right right leg, back-and-left left leg the prescribed number of times.

The 6-way lunge stretches and strengthens the hamstring muscles in all three key planes of motion sagittal, frontal, and transverse. Strong and flexible hamstrings stabilize the knee during running and help provide the propulsive force required for powerful strides. Starting position.

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Circuit Training Station Cards

Circuit Training or Circuits is a great way to build your cardio fitness. The aim of Circuit Training is to build a progressive development of the muscular respiratory systems circuit training exercises achieve all round fitness by their nature. Throughout this type of training participants are treated as individuals and not a mass, pushing themselves to their own limits with minimum direction from the instructor. It must be stressed that if the effects on the cardiovascular systems of the body are to be improved, then it will require considerable application in both its administration and its execution, with correct exercise performance throughout.

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Boxer Circuits

Arashigis Group workouts such as Boxercise can sometimes leave you without the individual attention and form correction necessary to ensure that you are cigcuit exercises correctly. Cardio football-player Created with Sketch. Any instructor teaching an activity called Boxercise, or anything similar sounding, must be registered with Boxercise to do so. Boxercise circuits use exercises, called stations, to target your entire body. Boxercise circuits use boxing-inspired conditioning exercises and drills to provide an effective workout for boxers and non-boxers alike.

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Circuit Training Exercises This page guides a selection of circuit training exercises for the upper body , core and trunk , lower body and total body. Upper Body Exercises Press-up Begin in the standard press-up position on the floor. Your upper body should be supported with your hands on the floor - shoulder-width apart. Your arms are fully extended, and your legs and feet are supported by your toes, which are hip-width apart. Alternate dumbbell punching Stand with a dumbbell in each hand, arms bent, and dumbbells held near your chin.

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Boxercise Circuit Cards

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