The Art of Circuit Training
The best way to get results from this circuit is to set your watch for five minutes and then start slowly doing two press ups, squat thrusts (one on each leg), crunches and squat kicks. Then four, six and so on until your five minutes are done and take a mental note where you stop so when your doing it the next time you can match or beat it.
Press Ups: Normally you should have your hands at shoulder width apart, legs and back straight only points of contact are your toes and palms of your hands. Then let your chest slowly lower to the floor without touching the floor keeping your back straight. Then push up with the aid of your arms until your arms are completely straight. By working on our Triceps strength and Pecs (Chest muscles), this can improve our punching power.
Squat Thrusts: From the press up position and back straight, kick your legs backwards and forwards as your arms and upper body stays in the same position. As you will be using your legs for kicking you should kick one leg at a time to help build up strength in each leg.
Crunches: Lay on your back with your hands behind your head and your legs straight. Now simultaneously perform a sit up whilst bringing your knees up to touch your elbows and hold in the crunch position for two seconds. This is used for working on our Abdominals (abs), which helps to strengthen this area from impact.
Squat Kicks: Stand erect feet shoulder width apart, with your hands on head or in the guard position bend your knees and hold for two seconds, then stand up finish of with a right front kick then repeat the exercise only finish with a left front kick this time. This helps your balance, front kicks, and your guard, which will build up strength in you legs.
At this stage many people try to burn themselves out but you must remember this is only a warm up and the first stage of your training programme.
Please click onto the "Art of Stretching button" to begin our Stretching program.
