Day 5 - Circuit Training
The goal of this gym session is to show CFLs one of the easiest and most effective exercise
programming tools to use for their command Physical Readiness Program. This workout will
consist of exercises/techniques that they have learned throughout the week. Before starting the
gym session, paraphrase the following:
Circuit training is an effective workout for CFLs to use for Command PT and FEP. This format
incorporates multiple stations that are navigated sequentially and continuously for the allotted
time as determined by the instructor. Stations can consist of exercises that focus on strength,
cardio, balance/agility or any combination of the three. Depending on space and time limitations,
circuits generally consist of 5-12 stations at 30 seconds to 2 minutes per station.
Use the following guidelines when developing your circuit training workout:

Provide a 5-8 minute warm-up

Ensure that stations are balanced by choosing exercises that focus equally on push/pull,
anterior/posterior movements.
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Ensure you are not working the same muscle groups in consecutive exercises

Provide modifications when/where needed for various fitness levels or fatigue

Alternate emphasis between stations to allow recovery (i.e. upper body followed by lower
body, strength followed by cardio)

Provide cool-down and stretch
Benefits of Circuit training include:

Easily adapted to various fitness levels

Minimal equipment is needed

Adapts to all spaces limitations

Can be used for small and large class sizes

Easily modified to meet fitness levels of individuals

Easy to teach

FUN!!!
Instructor Notes: Start off the gym session by asking the students: “Are You Ready?” They
will respond “Always Ready”. Then proceed to asking the 5 Pre-Physical Activity Questions.
Demonstrate every exercise of the planned circuit before beginning the workout. Ask CFLs if
there are any questions and address any modifications that may be needed. Proceed by having
selected CFLs lead the warm-up prior to beginning the Gym Session using Warm-up Level 3.
*USE MUSIC IF AVAILABLE*
Strength/Cardio Conditioning Circuit
10 Station Circuit (1 minute each station)
Bicep Curl w/ tubing
Mini-Cone Drill (1/ 2 court, 6 cones, 5X10 yards, sprint-shuffle-sprint-shuffle)
Tricep Dips
Jumping Jacks
Bent over Row w/tubing
Mini-Shuttle Run (1/2 court and back repeated)
Push-ups
Jump Rope (with or without rope)
Squat w/Overhead Press
Plank
Instructor Notes: Participants will do a lap around the gym or field after each station before
proceeding to the next station. As soon as they arrive at the next station, they will engage in an
exercise activity (led by a selected CFL) until all participants have arrived at the station. The
instructor will then signal to start that station’s exercise event, which will last for up to one
minute. Circuit can be completed twice if time allows, but ensure that CFLs have time to
hydrate. Watch for signs of fatigue and remind CFLs to maintain proper form for every station.
Upon the completion of the circuit, allow time for a proper cool-down and stretch.
Cool-Down / Stretch: Have CFLs walk around the gym for 3-5 minutes to ensure that they have
cooled down adequately enough before going into the final stretches.
Upon the conclusion of the cool down, CFLs will break for shower, refueling, and then report to
the classroom to present their course assignment.