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Our 45-60
minute workout is often set up in a "circuit style" format. Circuit
training is a high-intensity cardiovascular workout combined with
weight resistance exercises. This type of workout is often set up in a
series of stations, stopping only briefly before each exercise to keep
your heart rate within a safe, but effective training range (65-85% of
your max). Since we are in a "gymnasium" setting, we do not use the
traditional weight training equipment; we promote "functional fitness"
training.
Functional
fitness training is
extremely beneficial in day-to-day activities, coordination
development, sports development and injury prevention; not to mention
children and teens love it! FF4K workouts consist of; free-weights, medicine
balls, tubes, ankle tubes, weighted body bars, balance disks, stability
balls, mini hurdles, large hurdles, agility ladders, cones, jump ropes,
steps, power endurance exercises and plyometric exercises in an attempt to condition the body in an un-stable and
stable environment.
 Our Routine: Once we warm up our core body temperature (usually by jogging/agility
runs) we begin our weight training routine. We
start with a large muscle group (legs, chest or back) and do 3
different exercises (1 set each, usually 12-15 reps) for that
particular muscle group. After completion of the third set, we return to cardiovascular
exercise; 3 minutes of running, stepping, jumping rope, etc. After 3 minutes
of cardio, we do 3 more sets of strength training (different muscle group). This
"circuit" format; alternating cardio & strength training continues
until we have worked all the muscles; the last 5-7 minutes is reserved
for abdominal exercises and stretching (cool down). Lastly,
the students check to make sure they have recovered (heart rate check)
and put away their equipment.
** The workouts are changed on a weekly basis to add variety. Also, Fitness & running games are incorporated
into most workouts; to add some extra FUN!!!
** We do not use heavy weights and often workout using only body weight as resistance.
Sample Circuit
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