I am going to be creating a personal exercise programme over the next six weeks. It will involve various activities e.g. circuit training. I will be doing three sessions a week, each one consisting of three circuits
MY
PERSONAL
EXERCISE
PROGRAMME
BY ZHAUN SIDDIQI
INTRODUCTION TO MY PERSONAL EXERCISE PROGRAMME
I am going to be creating a personal exercise programme over the next six weeks. It will involve various activities e.g. circuit training. I will be doing three sessions a week, each one consisting of three circuits which means I will be doing a total of eighteen sessions and a total of fifty four circuits. I will a rest period for myself of one day to regain my physical strength, this resting period will take place in between each session. Each circuit will contain eight stations which will stay the same for every circuit. In each circuit I will aim to reach my training zone, which is 60-80% of my maximum heart rate. To make maximum progress I will have to get in my training zone each time. Currently I am quite fit and at the moment this is my weekly timetable of sports that I take part in:
Monday: Swimming
Tuesday: Swimming
Wednesday: Cricket
Thursday: Football
Friday: -
Saturday: Football
Sunday: Football
However this timetable changes slightly during the different seasons.
WHAT IS CIRCUIT TRAINING?
Circuit training is a series of activities or stations which concentrates on either a specific sport or fitness. Really all the stations should be different in their own way, even if they are very similar. For example for a circuit on fitness you could have stations containing press-ups, sit-ups or shuttle runs and so on, activities that could make you fitter. Or for a circuit on football you could have stations on passing, shooting and dribbling and so on concentrating on different skills which would improve your level of football performance.
THE CONTENTS OF MY CIRCUIT
Name
Body Type
Muscle group
Sit-Ups
Stomach
Abdominal, Hip
Burpes
General Fitness
Leg, Core Stabilisers
Leg Raises
Stomach
Abdominal, Hip, Leg
Skipping
General Fitness
Hand, Leg, Arm, Hip, Core Stabilisers, Cardio Vascular
Star Jumps
General Fitness
Leg, Arm, Core Stabilisers
Tricep Dips
Arm
Shoulder Stabilisers, Arms, Wrists
Bicep Curls
Arms
Shoulder Stabilisers, Arms, Wrists
Shuttle Runs
General
Legs, Arm Core Stabilisers, Cardio Vascular
MUSCLE GROUPS
Shoulder Stabilisers:
Rhomboids;
Levator Scapulae;
Serratus Autirior;
Pectoralis Major.
Core Stabilisers:
Abdominals.
Wrist Fixators:
Extensor Digitorum
Arm:
Triceps;
Biceps;
Levator Scapulae;
Trapezius;
Deltoid;
Supraspinatus;
Infraspinatus;
Pectoral Major/Minor;
Teres Major/Minor;
Subscapularus;
Coraco Brachio Radalin;
Supinator;
Forarm Flexors/Extensors.
Abdominal:
Rectus Abdominus;
Transversus Abdominus;
Internal/External Obliques;
Diaphram.
Pelvic:
Pelvic Floor.
Leg:
Hamstrings;
Quadriceps;
Deltoid;
Gastrocnemius;
Soleus.
Hip:
Iiiopsoas;
Gluteus Maximus;
Gluteus Medius;
Gluteus Minimus;
Gracilis;
Satorium.
Cardio Vascular:
Heart;
Lungs.
Back:
Eccentric Quadratus Lumborum;
Latissimus Dorsi.
Hand:
Palmar Interossei;
Flexor Digitorum;
Intrinsics.
MY CIRCUIT INFORMATION
As you know my circuit contains eight stations and I have chosen them in a certain order so that in between the activities I can rest some of my muscles so I don't get tired. For example I don't do tricep dips and then bicep curls means I would struggle on the bicep curls.
MY CIRCUIT SAFETY AND WHAT IT IS WORKING
Skipping= When you are skipping you work your cardio vascular system. To take part in this activity you need a skipping rope, you then hold each end of the skipping rope in your hands, one in each hand. Then to start skipping you put the rope behind your legs and then swing it over your head so its in front of you then when it gets to your feet you jump over the rope so the rope ends up behind you, you need to do this fast enough so that you are constantly jumping the rope and so you build up your heart rate. When skipping you must wear suitable footwear to avoid injury, because if you don't you may end up tripping over the rope not jumping it.
Sit Ups= When doing a sit up you are working on your abdominal muscles which are in your stomach your satonis and in your groin. To do a sit up, you need to sit on a mat on your back with your legs bent and your arms across your chest, meaning your right hand is holding your left shoulder and your left hand is holding your right shoulder. Then from lying on your back, bring your chest forward towards your knees and then back again. You will need a mat when doing a sit up so you don't hit your head or damage your back when doing one.
PERSONAL
EXERCISE
PROGRAMME
BY ZHAUN SIDDIQI
INTRODUCTION TO MY PERSONAL EXERCISE PROGRAMME
I am going to be creating a personal exercise programme over the next six weeks. It will involve various activities e.g. circuit training. I will be doing three sessions a week, each one consisting of three circuits which means I will be doing a total of eighteen sessions and a total of fifty four circuits. I will a rest period for myself of one day to regain my physical strength, this resting period will take place in between each session. Each circuit will contain eight stations which will stay the same for every circuit. In each circuit I will aim to reach my training zone, which is 60-80% of my maximum heart rate. To make maximum progress I will have to get in my training zone each time. Currently I am quite fit and at the moment this is my weekly timetable of sports that I take part in:
Monday: Swimming
Tuesday: Swimming
Wednesday: Cricket
Thursday: Football
Friday: -
Saturday: Football
Sunday: Football
However this timetable changes slightly during the different seasons.
WHAT IS CIRCUIT TRAINING?
Circuit training is a series of activities or stations which concentrates on either a specific sport or fitness. Really all the stations should be different in their own way, even if they are very similar. For example for a circuit on fitness you could have stations containing press-ups, sit-ups or shuttle runs and so on, activities that could make you fitter. Or for a circuit on football you could have stations on passing, shooting and dribbling and so on concentrating on different skills which would improve your level of football performance.
THE CONTENTS OF MY CIRCUIT
Name
Body Type
Muscle group
Sit-Ups
Stomach
Abdominal, Hip
Burpes
General Fitness
Leg, Core Stabilisers
Leg Raises
Stomach
Abdominal, Hip, Leg
Skipping
General Fitness
Hand, Leg, Arm, Hip, Core Stabilisers, Cardio Vascular
Star Jumps
General Fitness
Leg, Arm, Core Stabilisers
Tricep Dips
Arm
Shoulder Stabilisers, Arms, Wrists
Bicep Curls
Arms
Shoulder Stabilisers, Arms, Wrists
Shuttle Runs
General
Legs, Arm Core Stabilisers, Cardio Vascular
MUSCLE GROUPS
Shoulder Stabilisers:
Rhomboids;
Levator Scapulae;
Serratus Autirior;
Pectoralis Major.
Core Stabilisers:
Abdominals.
Wrist Fixators:
Extensor Digitorum
Arm:
Triceps;
Biceps;
Levator Scapulae;
Trapezius;
Deltoid;
Supraspinatus;
Infraspinatus;
Pectoral Major/Minor;
Teres Major/Minor;
Subscapularus;
Coraco Brachio Radalin;
Supinator;
Forarm Flexors/Extensors.
Abdominal:
Rectus Abdominus;
Transversus Abdominus;
Internal/External Obliques;
Diaphram.
Pelvic:
Pelvic Floor.
Leg:
Hamstrings;
Quadriceps;
Deltoid;
Gastrocnemius;
Soleus.
Hip:
Iiiopsoas;
Gluteus Maximus;
Gluteus Medius;
Gluteus Minimus;
Gracilis;
Satorium.
Cardio Vascular:
Heart;
Lungs.
Back:
Eccentric Quadratus Lumborum;
Latissimus Dorsi.
Hand:
Palmar Interossei;
Flexor Digitorum;
Intrinsics.
MY CIRCUIT INFORMATION
As you know my circuit contains eight stations and I have chosen them in a certain order so that in between the activities I can rest some of my muscles so I don't get tired. For example I don't do tricep dips and then bicep curls means I would struggle on the bicep curls.
MY CIRCUIT SAFETY AND WHAT IT IS WORKING
Skipping= When you are skipping you work your cardio vascular system. To take part in this activity you need a skipping rope, you then hold each end of the skipping rope in your hands, one in each hand. Then to start skipping you put the rope behind your legs and then swing it over your head so its in front of you then when it gets to your feet you jump over the rope so the rope ends up behind you, you need to do this fast enough so that you are constantly jumping the rope and so you build up your heart rate. When skipping you must wear suitable footwear to avoid injury, because if you don't you may end up tripping over the rope not jumping it.
Sit Ups= When doing a sit up you are working on your abdominal muscles which are in your stomach your satonis and in your groin. To do a sit up, you need to sit on a mat on your back with your legs bent and your arms across your chest, meaning your right hand is holding your left shoulder and your left hand is holding your right shoulder. Then from lying on your back, bring your chest forward towards your knees and then back again. You will need a mat when doing a sit up so you don't hit your head or damage your back when doing one.
