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Coachseiji.com Circuit Training Example Workout
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Muscular Endurance for Vet class/Recreational Riders
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Goal = 2x per week
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Exercise
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Sets and Reps
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Warm up:
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10 minutes rowing on Concept2 rower,
heart rate zones 1 and 2
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No Rest
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Lower body circuit:
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No rest between sets, repeat 2 times
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Leg press
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45 seconds
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Single side hamstring curl
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45 seconds per side
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Walking lunges
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one minute
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Single side standing calf raises
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30 seconds per side
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5 minutes on Concept2 rower; all heart rate zone 2
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No Rest
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Upper body circuit:
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No rest between sets, repeat 2 times
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Dumbell low row
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40 seconds per side
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Dumbell chest press
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40 seconds
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Lat pulldown
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40 seconds
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Dumbell standing shoulder press
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40 seconds
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5 minutes on Concept2 rower; all heart rate zone 2
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No Rest
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Core circuit:
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No rest between sets, repeat 2 times before going to cardio station
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Abdominal exercise of your choice
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45 seconds
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Abdominal exercise of your choice
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45 seconds
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Abdominal exercise of your choice
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45 seconds
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5 minutes on Concept2 rower; all heart rate zone 2
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No Rest
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Full body stretching
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10 minutes
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