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3rd Period Intensity Circuit

This exercise circuit was designed to combine a total body workout and a complete cardiovascular session to create a butt-kicking workout that can be performed almost anywhere with no equipment.  The exercises were chosen to target essential wrestling movements, increasing muscular endurance as well as elevating your heart rate into a beneficial training zone to increase aerobic fitness.  Attack this circuit 3 times a week (20 minutes every other day) in the off season to get ready for next year and guarantee that you have the wind to score some points in the 3rd period!.

Try to perform each exercise for 10 reps, one after another, with no rest in between.
30 seconds of jump rope or stair-sprints can be substituted or mixed in with the
aerobic exercises (ie. jumping jacks, squat thrusts, and quad box exercises). 

[ Be sure to check your heart rate and slow it down if you are severely hyperventilating ]

Exercise Name Count Description Visual
Flexibility Exercises   Each flexibility exercise should begin with a slow, 5 count stretch through each position of the rep, followed by 10 movements at the normal, brisk, pace.  
trunk side bend 4

Starting by grabbing both elbows above your head, bend to one side (1), back to starting position (2), bend to the other side (3), back to starting position (4)

trunk twist 4 Starting with both hands on the back of your head, twist to one side (1), back to starting position (2), twist to the other side (3), back to starting position (4)
windmills 4 Starting with both hands up at right angles, reach one hand to the opposite toe (1), back to starting position (2), reach the other hand to the opposite toe (3), and back to starting position (4).
trunk bend (back&front) 4 Starting with hands on hips, stretch forward (1), back to starting position (2), stretch backwards (3), back to starting position (4).
Cardio and Strength      
4 count jumping jacks 4 Just like regular jumping jacks, but with a staggered-leg step on the "3 count".
Apart (1)
Together (2)
Staggered-leg (3)
Together (4)

* alternate staggered leg on each rep

Reach Thru 2 Starting with feet shoulder width apart and hands in the air, bend down and reach through your legs (1), back to starting position (2)
Quad Box Run 4 Make or visualize a large "plus sign" on the ground.  Quad Box Run is like jogging in place except that you take steps forward and backward also.

Wrestler's Lunge 4 Starting in a wrestling stance, take a deep penetration step to one knee (1), come back to starting position (2), take a deep step with the other leg (3), back to starting position (4)
Quad Box Hop 4 Like the Quad Box Run, except that you hop with both feet in a clockwise direction hitting all 4 boxes.  Change direction after 5 reps.
Body Weight Squats 2 Starting in standing position, squat all the way down pointing both arms forward (1), return to standing
position (2)
Squat Thrusts 4 Starting in standing position, squat down with hands on the ground (1), thrust you legs backwards to a pushup position (2), back to squatted
position (3), back to standing position (4)
Alternating Side Lunge 4 Starting in standing position, take a deep step to the side (1), back to standing (2), take a deep step to the other side (3), back to standing (4)
4 count jumping jacks 4 Just like regular jumping jacks, but with a staggered-leg step on the "3 count".
Apart (1)
Together (2)
Staggered-leg (3)
Together (4)

* alternate staggered leg on each rep

Power Lunge 2 Started in staggered-leg standing position, explode up into the air and come back down in the opposite staggered-leg position (1), repeat with the other leg (2) for one full rep.
Quad Box Run 4 Make or visualize a large "plus sign" on the ground.  Quad Box Run is like jogging in place except that you take steps forward and backward also.

Glute Raise 4 Starting on all 4's, raise one foot up towards the ceiling (1), back to starting position (2), other leg to the ceiling (3), back to starting position (4)
Quad Box Hop 4 Like the Quad Box Run, except that you hop with both feet in a clockwise direction hitting all 4 boxes.  Change direction after 5 reps.
Stand-Ups 3 Starting in referee's position, explode up to one leg (with elbow block and hand control) (1), continue up to standing position with hand control (2) return to referee's position (3)

* alternate legs on each rep

Squat Thrusts 4 Starting in standing position, squat down with hands on the ground (1), thrust you legs backwards to a pushup position (2), back to squatted
position (3), back to standing position (4)
Flutter Kicks 4 Starting position lying flat on your back with one leg up and one leg straight in leg lift position.  Freeze your knees thoughout the exercise.  Alternate bringing one leg up and the other leg down.  2 times each leg counts as one repetition (4 count).
4 count jumping jacks 4 Just like regular jumping jacks, but with a staggered-leg step on the "3 count".
Apart (1)
Together (2)
Staggered-leg (3)
Together (4)

* alternate staggered leg on each rep

Bicycle Crunch 4 Starting position lying flat on your back with your legs straight in leg lift position.  With your hands lightly behind your head, alternate crunching up and touching opposite elbow to the opposite leg as it pumps towards your chest. 
One leg (1), down (2), other leg (3), down (4).
Quad Box Run 4 Make or visualize a large "plus sign" on the ground.  Quad Box Run is like jogging in place except that you take steps forward and backward also.

L-Sit Crunch 4 Starting position lying flat on your back with your legs straight up in an "L" position.  Freeze your knees throughout the exercise.  With your hands lightly behind your head, alternate crunching your opposite elbow to the opposite knee.  One leg (1), down (2), other leg (3), down (4).
Quad Box Hop 4 Like the Quad Box Run, except that you hop with both feet in a clockwise direction hitting all 4 boxes.  Change direction after 5 reps.
L-Sit Raise 2 Starting position lying flat on your back with both legs up in an "L" position.  Freeze your knees thoughout the exercise.  Keeping your hands under your hips, raise your butt off the floor, pressing your feet to the ceiling and return to the starting position.
Squat Thrusts 4 Starting in standing position, squat down with hands on the ground (1), thrust you legs backwards to a pushup position (2), back to squatted
position (3), back to standing position (4)
Full Crunch 2 Starting position lying flat on your back with your legs straight in leg lift position.  With your hands lightly behind your head, crunch your shoulders up and your knees towards your chest at the same time.  Return to starting postion and repeat.
4 count jumping jacks 4 Just like regular jumping jacks, but with a staggered-leg step on the "3 count".
Apart (1)
Together (2)
Staggered-leg (3)
Together (4)

* alternate staggered leg on each rep

Hip Sits 4 Starting with feet and hands shoulder width apart, sit one leg across touching your ankle to the opposite wrist while keeping both hands on the ground (1), return to starting position (2), sit the other leg through (3), return to starting position (4)
Quad Box Run 4 Make or visualize a large "plus sign" on the ground.  Quad Box Run is like jogging in place except that you take steps forward and backward also.

pushups 2 Standard push-up
Quad Box Hop 4 Like the Quad Box Run, except that you hop with both feet in a clockwise direction hitting all 4 boxes.  Change direction after 5 reps.
Chin Ups 2 One of the best back exercises ever invented! 
Squat Thrusts 4 Starting in standing position, squat down with hands on the ground (1), thrust you legs backwards to a pushup position (2), back to squatted
position (3), back to standing position (4)
Dive Bomber Pushups 2 Starting in a modified pushup position with your butt in the air, swoop down and forward so that you pass through a standard pushup position to a "cobra stretch" position (1), reverse the movement back to starting position (2) for a full rep.
4 count jumping jacks 4 Just like regular jumping jacks, but with a staggered-leg step on the "3 count".
Apart (1)
Together (2)
Staggered-leg (3)
Together (4)

* alternate staggered leg on each rep

Inverted Row
(or table row)
2 Hang from a bar or the edge of a table.  Maintain a straight frame as you row your chest up.

(to add some grip work you can loop 2 towels over the bar and hold the towels while you are performing the exercise)

Quad Box Run 4 Make or visualize a large "plus sign" on the ground.  Quad Box Run is like jogging in place except that you take steps forward and backward also.

Close Grip Pushups 2 Starting with feet shoulder width apart, and hands in a diamond shape with index fingers and thumbs touching.
Quad Box Hop 4 Like the Quad Box Run, except that you hop with both feet in a clockwise direction hitting all 4 boxes.  Change direction after 5 reps.
"T" push-ups 4 Staring in push-up position, down (1), up (2), rotate to the side while raising one arm to the ceiling and keeping the other straight (3), back to starting position (4)

* alternate sides on each rep

Squat Thrusts 4 Starting in standing position, squat down with hands on the ground (1), thrust you legs backwards to a pushup position (2), back to squatted
position (3), back to standing position (4)
       
Cool Down   Slow jog or other low-intensity aerobic exercise, followed by stretching.  
     
 

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