Go at your own pace
Make sure your feet are together
Make sure you face you hands forward on top of the bench
Do not touch the floor with your bottom
The main muscles being worked on when doing a Tricep dips are:
Triceps (back of upper arm) which extends lower arm
Biceps (front of upper arm) which flexes lower arm
Station 3- step ups
To be able to carry out step up exercises you will need a bench or steps. To be able to do this it’s simply stepping up with both feet onto the bench and back down; this will have to be repeated at your own pace for the full 45 seconds. Here are some main pointers that will need to be known to
Attempt a perfect step up:
Make sure the whole foot touches the bench
Repeat at a steady pace that’s fit you
There are three main muscles being worked on when carrying out this exercise and these are the muscles in the leg:
Quadriceps (front of upper leg) which extends the lower leg
Hamstrings (back of upper leg) which flexes the lower leg
Gastroc-nemius (Top of calf) which Extends towards the ankle
Station 4- Sit ups
Sit ups is a simple exercise used in many circuits for toning. Its simply laying on your back with your legs bent at a 90° angle, and then by pulling pull your torso towards your knees and then relaxing by laying back down. Your hands can slide up your leg when pulling up and then back down when relaxing and laying back down. To know if you’re carrying out this exercise properly you should be able to feel your abdominals working as you pull up and back down what then relaxes. Here are some pointers when doing sit ups:
Go at your own pace incase of injury because it could occur if you overload your self. To start off with you can pull yourself half way up with your hands half way up your legs in stead of going the full way. But remember to progress by eventually going the full way and by doing more.
The main muscle that work once this exercise is carried out is:
Abdominals (sides of stomach) which flexes torso towards trunk
Station 5- Star Jumps
Star Jumps is an aerobic exercise used in circuit training. The perfect way to carry out a star jump is to:
Step1: you start off by standing up straight with your legs together and your arms straight by your sides.
Step 2: Jump up into the air into a star position arms up straight in a V
Shape and legs shoulder width apart and land onto the ground like this for
the ending of a star jump.
Step 3: Continue at your own pace for the full 45 seconds.
The main muscles being worked on in the exercise are:
Deltoids (Top of shoulder) which abducts the arm
Hamstrings (Back of upper leg) which flexes lower leg
Gluteus maximus (In the butt) which extends leg back
Station 6- Light weight lifting
The perfect way to carry out a Light weight lifting exercise is to firstly get two light weights, one in each hand, and get a good grip. Have the palm of your hands facing upwards with the weight clenched in your palm. Bring both hands up to your shoulders and then back down so both arms are straight by your sides then continue at your own pace.
Main muscles being worked on in the exercise:
Bicep (front of upper arm) which flexes lower arm
Tricep (back of upper arm) which extends lower arm
Station 7- Squats
The squat exercise is an isotonic movement. The perfect way to carry out a squat is: You start off this exercise by bending your legs(shoulder width apart) at an approximately 90° angle with your arms straight out in front of you with you face facing forwards, hold this position for 3 seconds then release by standing up straight. Carry on doing this exercise for 45seconds.
Main muscles being used in this exercise:
Gastrocnemius (Top of calf) which extends the ankle
Hamstring (Back of upper leg) which flexes the lower leg
Quadriceps (front of upper leg) which extends the lower leg) which extends lower leg
Station 8- Box Press Ups
To carry out a box press up correctly you must follow these steps:
Step 1: Get onto your hands and knees, placing your hands flat, facing forwards on the ground.
Step 2: Bend elbows and lower chest towards the floor and move forward in the process.
Step 3: get back up to the first position and repeat for the 45 seconds.
Extra tips when doing a box press up:
- Cross your legs if you find it hard to balance
-Make sure you do go forward and not straight down
The main muscles working in this exercise are:
Bicep (Front of upper arm) flexes lower arm
Tricep (back of upper arm) extends lower arm
Abdominals (Front of stomach) which flexes torso towards trunk
Station 9- Skipping
Skipping is a simple aerobic exercise used a lot in circuit training. With a skipping rope, standing up straight, pull the rope over your body and when the rope comes back round to your feet jump high enough so the rope goes under your feet in continuous motion for 45 seconds. Go at your own pace!
The main muscles being used in this exercise are:
Hamstrings (back of upper leg) which flexes lower leg
Quadriceps (front of upper leg) which extends lower leg
Station 10- Leg Raises
The perfect way to carry out a leg raise exercise is to:
Step 1: lay on your side with your elbow and lower arm supporting you. With the upper leg push up as much as YOU can and then back down abducting and adducting. Continue at your own pace.
Main muscles being used are:
Hamstrings (back of upper leg) which flexes lower leg
Quadriceps (front of upper leg) which extends lower leg
3.2 A perfect Role model of fitness
I have chosen one particular role model called Dame Kelly Holmes who is an English middle distance athlete. She has been entered into many competitions such as the Olympics and common wealth games what she sees as a great challenge in life. She has won gold medals in the Olympics for middle distance races such as the 800 meters and 1500 meters. Kelly’s sport isn’t fitness, her sport is middle distance running, but to be able to take part in middle distance running she must have a good level of fitness. Kelly uses many different methods of training what consists of circuit training, weight training, continuous running, heel training and speed training of the track. She trains twice everyday of the week except one day. On top of this Kelly has a balanced diet (“combination of food choices from each of the five basic food groups; This gives the body the nutrients needed for good health”).Kelly has a superb working cardiovascular system as she trains frequently and increases the intensity each time so she progresses so each time she can meet extra demands of exercise that makes her fitter. Kelly has a combination of speed, stamina and strength to complete her challenges. As well as physically Kelly is very well mentally minded as she sets targets for her self both in sport and in her social life.