Strength and Endurance Focus
Circuit 1
1. Deadlifts – 12 reps
2. Chest Press – 15 reps
3. Bicycle Crunches – 20 reps (10 each side)
4. Jump Squats – 15 reps
Circuit 2
1. Pull-ups or Lat Pulldowns – 12 reps
2. Leg Press – 15 reps
3. Russian Twists – 20 reps (10 each side)
4. Box Jumps – 15 reps
Circuit 3
1. Dumbbell Shoulder Press –
12 reps
2. Hamstring Curls – 15 reps
3. Plank Shoulder Taps – 20 reps (10 each side)
4. Kettlebell Swings – 15 reps
Circuit 4
1. Bicep Curls – 15 reps
2. Tricep Dips – 15 reps
3. Lateral Lunges – 12 reps per leg
4. Battle Rope Slams – 30 seconds
Instructions and Key Points for a Safe Session – Strength and Endurance Focus:
General Tips:
- Begin with a thorough warm-up to prepare muscles for the upcoming exercises.
- Maintain proper breathing throughout each movement.
- Gradually increase weights as you progress but prioritize form over weight.
- Choose a challenging yet manageable resistance level for each exercise.
For Beginners:
- Start with 2 sets of each circuit and focus on mastering form.
- Use lighter weights or resistance bands if needed.
- Begin with modified versions of exercises, such as assisted pull-ups.
For Intermediate Participants:
- Aim for 3 sets of each circuit with controlled and deliberate movements.
- Gradually increase weights for strength exercises while maintaining proper form.
- Perform exercises with a moderate pace and focus on muscle engagement.
For Advanced Participants:
- Complete 4 sets of each circuit with challenging weights.
- Incorporate explosive movements for endurance, such as explosive jump squats.
- Minimize rest between exercises and circuits for added intensity.
Circuit-Specific Points:
Circuit 1: Strength and Endurance Focus
- Deadlifts: Keep your back straight, and hinge at the hips.
- Chest Press: Maintain a stable core and control the movement.
- Bicycle Crunches: Engage your core; touch elbow to the opposite knee.
- Jump Squats: Land softly, and explode upward with each jump.
Circuit 2:
- Pull-ups or Lat Pulldowns: Maintain control; avoid swinging.
- Leg Press: Use a full range of motion, keeping your back flat against the pad.
- Russian Twists: Rotate your torso while keeping your back straight.
- Box Jumps: Land softly with a slight bend in the knees.
Circuit 3:
- Dumbbell Shoulder Press: Keep a neutral spine and control the weights.
- Hamstring Curls: Squeeze your hamstrings at the top of the movement.
- Plank Shoulder Taps: Maintain a plank position and minimize hip movement.
- Kettlebell Swings: Hinge at the hips and use your hips to thrust the kettlebell.
Circuit 4:
- Bicep Curls: Keep your elbows close to your body.
- Tricep Dips: Maintain a stable position, and focus on the triceps.
- Lateral Lunges: Engage your core; step laterally, bending at the hips and knees.
- Battle Rope Slams: Use your whole body to slam the ropes; maintain a strong stance.
1. Strength training routine
2. Endurance workout plan
3. Weightlifting circuits
4. Full-body strength exercises
5. Advanced endurance training
6. Intermediate strength workout
7. Strength and conditioning
8. Fitness for muscle endurance
9. Resistance training circuits
10. Effective circuit exercises
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