Description or changes

Sets & reps

Forward lunges

(quadriceps/hamstrings)

·         Stand with feet slightly apart, holding dumbbells or with barbell across shoulders. Have both feet facing forward.

·         Step forward bending both legs, hold for 3 seconds and then step back.

·         Repeat 15 times then change sides.

3 x 15

(per side)

Push ups

(shoulders, biceps, pectorals)

·         Lie down supporting your body weight with your arms, hands facing forward and shoulder-width apart.

·         Bend the arms with lowering of your body, but don’t let it touch the ground.

·         Push your body back to the starting position.

·         Ensure that your back is straight and abdominal muscles contracted throughout this exercise.

3 x 10

Leg curls (leg curl machine) (hamstrings)

·         Lie down on your stomach with your feet under the roll.

·         Curl the legs towards the buttocks and then lower slowly.

Last 2 sets:

·         SET 2: Lift the weights with both legs then slowly lower using only right leg.

·         SET 3: Lift the weights with both legs then slowly lower using only left leg.

3 x 15

Seated vertical rowing

(upper back, biceps, posterior shoulders )

·         Sit in an upright position, stomach pulled in and back straight.

·         Pull the bar towards you, simultaneously squeezing the shoulder blades together.

·         Slowly straighten the arms.

3 x 15

Side lying adduction

(adductors)

·         Place an ankle weight around your ankle so as to increase the amount of work done.

3 x 20

Side lying abduction

(abductors)

·         Place an ankle weight around your ankle so as to  increase the amount of work done.

3 x 20

Bench (chest) press

(shoulders, triceps, biceps, pectorals)

·         Lie flat on the bench with your knees bent and your feet touching the floor.

·         Grip the handle with an overhand grip.

·         Hands should be shoulder-width apart.

·         Straighten your arms until your elbows are fully extended.

·         Hold for 3 seconds and then slowly recover your starting position.

3 x 15

Leg press

(gluteus, quadriceps, hamstrings)

·         Position the seat of the machine so that when you straighten your legs they are almost able to straighten completely.

·         At the starting position, your knees should be bent at about 90^o, feet firmly on footplate.

·         Straighten your legs slowly by pushing against the footplate, but DON”T lock your knees.

3 x 15

Triceps extensions

(“pulldown” station)

(triceps)

·         Stand facing the pulldown station with your feet shoulder-width apart.

·         Grip the handlebar using an overhand grip with hands less than shoulder-width apart.

·         Pull the handlebar down until it is level with your shoulders.

·         Push the handlebar down until your arms are extended.

·         Hold for 3 secs and then return slowly to the starting position.

3 x 15

Bicep curls

(bicep curl station)

(biceps)

·         Stand with your arms extended downward while facing the bicep curl station.

·         Grip the bar using an underhand grip with your hands shoulder-width apart.

·         Curl the bar forward and upward, keeping your elbows tucked into your waist until the bar touches the upper part of your chest.

·         Hold for 3 secs and then return slowly to the starting position.

3 x 15

Calf raises

(calf raise machine)

(calves)

·         Use the standing calf raise machine in the circuit.

·         Ensure that you keep back straight and abdominals contracted.

SET 1:  Feet facing forward

SET 2:  Feet facing outwards (duck-footed)

SET 3:  Feet facing inwards (pigeon-toed)

3 x 15

Abdominal crunches

(abdominals)

·         Lie on your back with stomach pulled in tightly, back flat on the floor, knees bent.

·         Place hands behind your head, but keep neck relaxed and straight.

·         Contract the abdominal muscles and simultaneously lift the shoulders off the ground with your head supported in your hands.

·         At all times, keep your neck straight as an extension of your back.

·         Hold the contraction for 3 secs and then lower slowly.

6 x 10