Circuit Training

WThis class takes the participant through a series of exercise stations (which could also include strength training), with relatively brief rest intervals between each station. The purpose is to keep the heart rate elevated near the aerobic level without dropping off.

What are the benefits? Circuit training is a complete workout--both cardio and strength training--which saves time. Since the program is fast-paced and offers variety, it can be more interesting than a typical class that focuses on only one aspect (cardio or strength). Exercisers of all fitness levels can enjoy this class, because you can work at your own pace and resistance level.

#We recommend a low impact exercise for all warm-ups
– bike, elliptical machine,rowing,machine,walk (gradually picking up the pace to a fast walk).
#Upper and lower body exercises perform 10-15 reps
– Core exercises perform 10-30 reps.

Warm-up 10 minutes Stretch 5 minutes Warm-up 10 minutes Stretch 5 minutes Circuit 1x Step-ups (aerobic) 20 sec Rows (sitting) w/ dumbells Lumbar extension Squats w/ Swiss ball Reverse flies w/ Swiss ball & dumbbells Plank hold Hamstring flexion w/ Swiss ball Crunches w/ Swiss ball Modified push-ups Biceps curl Cool down 5-10 minutes Stretch 5 minutes Circuit 1x Step-ups 20 seconds Leg lifts Dumbbell oblique Dumbbell lateral deltoid raise Modified lunge Roman dead lifts with dumbbells One arm row with bench Lower abdominal medicine ball twist * Calf extensions Chest press with dumbbells *You can use any type of ball Cool down 5-10 minutes Stretch 5 minutes

Keep Healthy and Fit..Every 5 of Malaysian,2 of them is having Obesity.