Coachseiji.com Circuit Training Example Workout

Muscular Endurance for Vet class/Recreational Riders

Goal = 2x per week

Exercise

Sets and Reps

Warm up:

10 minutes rowing on Concept2 rower, heart rate zones 1 and 2 .

No Rest

Lower body circuit:

No rest between sets, repeat 2 times

Leg press

45 seconds

Single side hamstring curl

45 seconds per side

Walking lunges

one minute

Single side standing calf raises

30 seconds per side

5 minutes on Concept2 rower; all heart rate zone 2

No Rest

Upper body circuit:

No rest between sets, repeat 2 times

Dumbell low row

40 seconds per side

Dumbell chest press

40 seconds

Lat pulldown

40 seconds

Dumbell standing shoulder press

40 seconds

5 minutes on Concept2 rower; all heart rate zone 2

No Rest

Core circuit:

No rest between sets, repeat 2 times before going to cardio station

Abdominal exercise of your choice

45 seconds

Abdominal exercise of your choice

45 seconds

Abdominal exercise of your choice

45 seconds

5 minutes on Concept2 rower; all heart rate zone 2

No Rest

Full body stretching

10 minutes

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