Synergy Circuit
Presented by Carol MurphyWorkshop Description: Using the stability ball, dumbbells, bar and body weight, this
integrated strength workout aims to improve strength, balance, flexibility and function.
Objective:
I. Learn a workout that aims to develop a functionally fit body using easily accesible,
ever-popular fitness equipment.
II. Understand the science and theory behind the class design.
III. Review safety guidelines, exercise technique and proper use of equipment.
IV. Gain practical experience.
What is function?
Four step exercise evaluation
Why a circuit?
- Produce Results
- Time efficient
- Combat boredom
- Versatile
- Creates connectedness (especially stations)
- Reduce risk of injury
- Increases exercise adherence
Circuit Class Design
- Time -^ primary goal is to be time efficient. Typically 45 minutes.
- Formula -^
- 8 - 20 reps in 30-45 sec
- 40 - 60% of 1RM
- minimal rest between exercise stations
- 6 - 15 stations / exercises per circuit
- repeat the circuit 2-3 times per session, if desired
- Format -^
- Unison
- Station
- Focus -^
- Limited only by creativity, space and equipment