Once you are familiar with this training structure, you will decide how many
rounds you would like and how long each set will be. Our recommendation is to
have between 5-7 rounds for a 30 minute workout, with each set lasting
between 90 seconds to 3 minutes. You can also choose your rest period duration
and we recommend between 30-90 seconds of rest. This timeframe allows
members to get a slight recovery and for the trainer to demonstrate the next
exercises or combinations.
COOL DOWN (3-5 MINUTES)
Performing 10-15 different static hold stretches to allow for increased flexibility
and muscle rest.
45 MINUTE WORKOUT FORMAT:
Warm-up and Cool Down portion will stay the same, but you will increase the
number of rounds/sets or increase the duration of each round to allow for 30-39
minutes of the circuit training portion. You could also increase the duration of
each round by hitting all segments of bodyweight exercise components in each
round (upper, lower, cardio & core).
EXAMPLE
ROUND 1
Strike/Upper Body Weight #1 (for example, Push Up)
Strike/Lower Body Weight #1 (for example, Body Squat)
Strike/Cardio #1 (for example, Jumping Jacks)
Strike/Core #1 (for example, Core Plank)
REST
(30 seconds at each station provides 4 minutes of work in each round.)
Providing you with this simple, yet effective class format allows you to best
customize the program that is right for your facility.
FOCUSMASTER.COM 828 HOOSICK ROAD TROY, NY 12180 USA 888.930.2790
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