Circuit #3 - Upper Body & Core
The Workout
Warm-Ups
Before undertaking the circuit, we recommend doing at least two minutes of cardiovascular activity such as jogging, jumping jacks or skipping. Some stretching can be done beforehand if there are areas of tightness.
Dips
The Dip Station focuses on the triceps and pectorals. Weight distributed through both hands, elbows drive backwards. Sink body towards the ground, press through both hands and extend upwards. Perform 5-10 reps.
Chin-Ups / Pull-Ups
The Pull-Up Station focuses on the back muscles. Choose an overhand or underhand grip. Engage the lats and pull your chin to the bar. Control your descent and don’t swing the body. Perform 5-8 reps.
Leg Raises
The Leg Raise focuses on the abdominal muscles. Position elbows on the supports, lean back into captain’s chair. Straighten the torso, engage the abdominals, lift the legs slowly. You can either bend your legs while lifting them or extend them straight out for a more challenging exercise. Lower the legs slowly back to starting position. Perform 10 reps.
Perform three rounds of the above to complete this workout.
After Your Workout
Our stretches page offers suggestions on keeping your muscles loose to help your recovery.
Is this workout right for you?
Regular physical activity is fun, healthy and safe for most participants; however, some should consult with their doctor prior to committing to this or any other exercise routine. If you are planning to become much more physically active than you are now, start by considering the seven questions posed in our participation questionnaire. Please note that for the Lions Park Fitness Circuit, this form is for reference purposes only, and no signed documents are required to make use of the equipment. Be safe, know your limits, and enjoy!Related Pages
Last edited: January 24, 2020
