Fitness Circuit - No Equipment Essay

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Fitness Circuit 1. Run a LapParticipants will run around the circuit not affecting any of the exercises focusing on their cardio respiratory endurance and muscle endurance of the legs. | 2.Sit-ups Lie on your back, knees making a 45 degree angle and slowly bring your chest up towards your knees and back down whilst crossing your arms on your shoulders focusing on increasing core stability. | 3.PushupsLie on your stomach and place your hands shoulder width apart and push yourself up and back down working on your pectorals. | 4. DipsHave your hands at the end of a chair or seat with legs out flat and elbows stay parallel and bringing yourself up and down focusing on the triceps. | 5.Shuttle RunParticipants will just run in 20m bursts turning around and going again over and over again. This again focuses on cardio respiratory improvements and muscular endurance in the legs. | 6. PlankThe plank is an exercise which focuses on the core and you basically have to lay flat on the floor, your forearms against the floor like seen in the diagram and hold it whilst tightening your abdominal muscles. | 7. Lunges Keeping your upper body straight with your shoulders back and chin up step forwards with one leg lowering your hips making sure your knee doesn’t pass your ankle focusing on your glutes and hip flexors. | 8. BurpeesBurpees are a universal exercise working on many major muscles including quads, chest and aerobic capacity. It is a combination of a push up with a tuck jump | 9.Mountain ClimbersAssuming a push up position your body should form a straight line and without lowering your back or moving your hips move one knee into your elbow and bring it back whilst bringing up your next knee. This focus on your abdominals. | 10.Dead Wall SitStand against a wall with your back and bring yourself down so your legs make a 90 degrees angle and hold this with your core tight focusing on muscular endurance in the legs. | 11.Star JumpsStand with your legs neutral width apart and jump spreading them wide as well as lifting your hands above you hand and land. Then jump and bring it all in again. This focuses on cardio respiratory endurance. | 12. Step upsStand facing a step or a bench, and place on leg on top of the object.. Then push with that leg bringing your other leg on top too, then bring one leg down and slowly bring the other one down too focusing on improving quadriceps strength | 13.Leg RaisesLie down on your back flat keeping your back all against the ground; slowly raise both your legs together up to the spot shown in the picture and back down again isolating the core. (abdominals) | 14. SkippingPick up the skipping rope and stand with your feet a bit closer then shoulder width apart. Swing
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