Circuit Ideas
Rotating Stations
Have 3-5 participants at each station, rotate clockwise
Example stations:
Station 1: High knees
Station 2: Push-ups (on toe or knees) or wall push ups
Station 3: Jumping jacks (high or low intensity options)
Option 1: Tap foot out to the side
Option 2: Jump with both legs out with arms overhead
Station 4: Triceps (wall push ups with elbows by your side, with weights standing, with weights lying down, or using body weight)
Station 5: Steam engines (standing abdominal twist)
Station 6: Bicep curls
Team “Take-Its”
Divide the group in two sides; one side starts in an exercise; as soon as one member of the other side yells “take-it” the group switches
Example cardio intensity:
Fast-feet
Jumping jacks
High knees
Standing rope climb
Lunge and push
Steam engine
Example strength exercises:
Bicep curls
Triceps
Shoulder rows
Chest flies
Squats
Lunges
Hamstring curls
Group Circuit
Have all participants complete an exercise in a given time frame*