Fitness Training To Help Restore Your Body And Revitalize Your Life.

Cardiovascular Circuit Training Page

Introduction: Warmup

  • Watch video to the right for information regarding what to expect and warm-up progressions
  • Four warm-up progressions:
  • 1. Foam Roll (Glutes, IT-band, Hip Flexor/Quads and Calves)- 8-10 minutes
  • 2. Dynamic Movement (power walk to light skip, butt kicks, hip circles, jumping jacks)- :30 each
  • 3. Core Activation (arm internal/external rotations, squat-stand, esplosive squat)- :30 each
  • 4. Pre-hab (supermans, plank)- :30 each

Intro Video


Cardio Circuits

Cardio Circuit: Day 1

  • 1. Side Shuffle + Jump (Jump at each end)
  • 2. Mountain Climbers
  • 3. Jog in place/Sprint
  • 4. Jump Squat/Aggressive Squat to Toe Raise
  • 5. Quick Steps/Stairs
  • Reps: Beginner-:30 each/:30 rest, Advanced- 1:00 each/:15 rest
  • Sets: Beginner- 2-3 sets, Advanced- 4-5 sets

Cardio Circuit: Day 2

  • Spell you full name by performing corresponding exercises with letters
  • 1-2 sets
  • Perform as quickly/efficiently as possible

Cool down/Stretch

Cool down/Corrective Stretches

  • 1. Ankle Stretch
  • 2. Hip Flexor
  • 3. Cross Over Glute
  • 4. IT-Band Stretch
  • 5. Butterfly
  • 6. Foam Roll Extensions
  • 7. Sleeper Stretch
  • 8. Overhead Stick Stretch