Indoor Sport Services Training Guide

This circuit is six exercises completed with a 20kg weights bar and a bench. Each exercise is done continuously for one minute and the circuit is repeated three times. This gives 18 minutes of activity followed by two minutes of rest before starting Circuit 2.

Table 7.6

Bicep Curls

Method: Hold the bar in front on your thighs with the palms of the hand pointing upwards. Bend your arms upward bringing the bar to the chest as close to the body as possible. Lower in a controlled manner back to the start position.

Press Behind the Neck

Method: Sitting with your back upright start with the bar resting on your shoulders. Straighten your arms, lifting the bar to above your head. Lower slowly to the start position.

Bench Press

Method: Lying flat on your back on a firm bench, knees bent and feet on the floor, letting the bar rest across your chest. Hold the bar with your palms forward and your arms bent then extend your arms upwards and hold the bar above your chest. The bar should be raised and lowered vertically. Lower the bar to the start position but do not let the bar rest on the chest between exercises.

Triceps Press

Method: Start with the bar held above your chest, with your arms straight. Bend at the elbows lowering the bar until the forearms are horizontal. Then lift the weight back to the start position.

Bent Over Rows

Method: With your knees slightly bent, body at 45°, raise the bar from straight arms to the chest. Keep the body as still as possible.

Straight Arm Canoeing

Method: Standing upright, hold the bar in front of you with straight arms. Rotate the bar in a canoeing action so that each end creates large circles.