Full Body Intense Circuit
 
 

 
 
  Full Body Intense Circuit  
  2008 Fitness Challenge
  Trainer : Maureen Jeanson
Introduction
Alright let's kick some fat's ass!

Before beginning this or any exercise or diet seek the advice and consultation of your medical doctor.

If at any time you feel pain or discomfort beyond the normal scope of an exercise program please cease the program and seek medical attention.


Warm Up
Warm up with each exercise doing one set of 12 reps with no weights or very light weights.

Cardio Program
Activity Intensity Duration Comments
your favourite Keep the intensity moderate. I want you to do 3 days of at least 30 minutes of your choice of cardio. This is such a good program, you can do the circuit 2-4x a week and the cardio after the circuit if you choose to.

  Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
Bicep Curl - Squat Exercise 3 12 N/A 2-1-2   30 seconds
Step Up to 2 Arm Press Exercise 3 12 N/A 2-1-2   30 seconds
Body Row Exercise 3 12 N/A 2-1-2   30 seconds
Push Up Exercise 3 to fatigue N/A quickly   30 seconds
Deadlift - DB Exercise 3 12 N/A 2-1-2   30 seconds
Lateral Raise - Integrated Squat Exercise 3 12 N/A 2-1-2   30 seconds
Abdominal - 4-Point Drawing-In Maneuver Exercise 1 10 N/A hold in for 5 seconds   till you recover with full breath
Abdominal Crunch - Incline On SB Exercise 1 30 N/A 2-1-2    
Downward Facing Dog Flexibility N/A 2 30 seconds each time N/A N/A N/A
Triangle Pose Flexibility N/A 2 30 seconds each time N/A N/A N/A
Warrior I Pose Flexibility N/A 2 30 seconds each time N/A N/A N/A
Warrior II Pose Flexibility N/A 2 30 seconds each time N/A N/A N/A

Cool Down
Do the stretching after the cardio portion. If you skip the cardio portion do the stretching then.
BICEP CURL - SQUAT
Reps : 12  Sets : 3  Intensity :  
Tempo : 2-1-2  Rest : 30 seconds 
Preparation :
 
  • Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  • Ensure that the client is proficient at a ‘standing bicep curl’ and ‘squats’ before prescribing this exercise
Movement :
  • This movement involves a squat and dumbbell bicep curl
  • Start with the feet shoulder width apart, pointing straight ahead, hands to the side (as shown)
  • You may find that in time you will be ‘stronger’ at this progression than a normal ‘standing bicep curl’
  • Initiate the movement with a squat … the hands swing back slightly to ‘load’
  • Accelerate through the squat and generate momentum
  • Use this momentum and summate these forces into the bicep curl (as shown)
  • Simultaneously lower the weight while returning into a squat
  • Let this movement flow (in other words – let the leg drive transfer energy into the arm)


 
Notes : I want you to super set each squat with the next exercise. So squat with curl for 12, rest 30 seconds and go to the next move.
STEP UP TO 2 ARM PRESS
Reps : 12  Sets : 3  Intensity :  
Tempo : 2-1-2  Rest : 30 seconds 
Preparation :
 
  • Stand in front of 6”-18” box with feet shoulder width apart and dumbbells in both hands at chest level (palms facing body).
Movement :
  • Step onto box with 1 leg, keeping foot pointed straight ahead and knee lined up over mid foot.  
  • Push through heel and stand up straight with both legs on top of box.  
  • Once stabilization has been established, press the dumbbells overhead until both arms are fully extended. 
  • Slowly return the dumbbells back to chest.
  • Step off the box and return to the ground maintaining alignment of the lower extremity. 
  • Repeat on other leg.

Notes : Do 12 reps, rest 30 seconds and go to the squats with curls. Repeat this sequence. On the final set rest 60 seconds...so after all 6 sets rest 60 seconds.
BODY ROW
Reps : 12  Sets : 3  Intensity :  
Tempo : 2-1-2  Rest : 30 seconds 
Preparation :
 
  • Lie under bar so that the bar is at mid-sternum level.
  • Activate core with drawing in and pelvic floor contraction.
  • Choose appropriate grip (under or overhand).
Movement :
  • Perform row and lift body towards the bar.
  • The bar should meet the mid-sternum.
  • Lower slowly to full extension.
  • AVOID retracting the scapula before pulling yourself up, it should be a smooth action through the scapulo-thoracic joint as you lift yourself towards the bar.


 
Notes : Super set this move with the chest movement. Pull yourself up as far as you can go with this for each set as well. Keep the abs nice and tight in this movement, belly button touching the spine should be your mental focus for them.
PUSH UP
Reps : to fatigue  Sets : 3  Intensity :  
Tempo : quickly  Rest : 30 seconds 
Preparation :
 
  • In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90 degrees.
  • Come into plank position with elbows extended, make sure the entire body is in a neutral position.
Movement :
  • Flexing at elbows, lower the body, maintaining neutral spine.
  • Push back to starting position.
  • Use desired REP TEMPO.


 
Notes : I know it is JUST push ups but this will pack a good punch for you with the body row. Make sure when you complete the 6th set in this super set that you rest 60 seconds.
DEADLIFT - DB
Reps : 12  Sets : 3  Intensity :  
Tempo : 2-1-2  Rest : 30 seconds 
Preparation :
 
  • Stand tall, retract scapulas and draw in navel towards spine whilst squeezing glutes. 
  • Important that the hip, knee and toes are tracking in line.
  • Core must remain activated throughout deadlift-watch for compensation in your client. Don't let misalignment of legs or flexion of the lower lumbar occur.
     
Movement :
  • Keep arms staight at all times.
  • Lower the weights down as deep as neutral spine angles can be maintained.
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed.
  • Ensure no compensations of the knee ankle or hip. 
  • Return to the starting position, pushing through the glutes (to keep pressure off the lower back) and keeping the head & chest up, this will ensure that pressure is not placed solely on the lower back. 
  • Breathing in on the way down & breathing out on the way up
  • Don’t rush through the exercise.
  • Keep transverse activated at all times.


 
Notes : Last super set. You know the sequence now.
LATERAL RAISE - INTEGRATED SQUAT
Reps : 12  Sets : 3  Intensity :  
Tempo : 2-1-2  Rest : 30 seconds 
Preparation :
 
  • Maintain tall posture throughout the exercise and good stability through the abdominal complex.
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
  • This exercise involves performing a squat, and summating the forces into a dumbbell lateral raise
  • Start with light weights (30% of normal lateral raise weight is recommended) to the side of the body (palms facing in)
  • Perform dumbbell squat (for description – see ‘squat – dumbbell’ in the exercise library)
  • As you ascend from the squat, use that momentum as you perform a Db lateral raise (for description – see ‘lateral raise’ in the exercise library) – as shown
  • Lowering the dumbbells to the side completes one rep
  • Perform desired reps
  • TRAINERS: ensure that the client does NOT adduct the knees to accommodate the dumbbells

Notes : Ok swap this one in and out with the DL's. Use good size dumbbells and your lats will let you know you did this to them!
ABDOMINAL - 4-POINT DRAWING-IN MANEUVER
Reps : 10  Sets : 1  Intensity :  
Tempo : hold in for 5 seconds  Rest : till you recover with full breath 
Preparation :
 
  • Assume a 4-point stance on hands and knees in a neutral spine from head to sacrum.
Movement :
  • Draw the lower abdomen up and in while breathing naturally.
  • When performed correctly, the lower abdomen to elevate before upper.
  • The client must maintain neutral spinal posture.  There should be no movement from the spine while drawing inward.
  • Maintain engagement for designated time, repeat.


 
Notes : This is a great one we have not done with you yet. Picture your belly button touching your spine as you exhale completely and pull your abs all the way in. Feel your tummy with this, Jamie, it is amazing how concave it becomes!
ABDOMINAL CRUNCH - INCLINE ON SB
Reps : 30  Sets : 1  Intensity :  
Tempo : 2-1-2  Rest :  
Preparation :
 
  • Position ball comfortably at lower back.
Movement :
  • Pull the ribs down toward the hips.
  • Stabilize the neck and pelvis - this is the most common problem and needs to be addressed initially.
  • Avoid thrusting the body forward and also control your eccentric (lowering) movement.
  • The ball does not move.
  • The closer the buttocks are to the floor, the less load on the abs and more load on the quads for stabilization.
  • The further away the seat is from the floor, the more load is placed on the abs and less on the quads for stabilization.
  • You can vary the degree of incline by re-positioning the body.


 
Notes : Use a weight plate if these are not challenging for you at all, ok?
DOWNWARD FACING DOG
Reps : 2  Duration : 30 seconds each time 
Preparation :
 
  • Start on your hands and knees with your hands directly underneath your shoulders.
  • Be sure the fingers are facing straight ahead.
Movement :
  • Keeping your hands firmly in place, lift the knees off the floor.
  • Drive the hips high into the air, extending the legs.
  • Try to keep the heels on the floor (This is not imperative).
  • Try to keep a straight line running from the arms, through the spine and through the tail bone.
  • Straighten the legs as much as possible without letting the lower back round.
  • It is acceptable to allow the heels to come off the floor as well as slightly bend the knees to keep the back in a straight line.
  • Hold this position for 3 to 5 deep breaths.

 
Notes : Hold this and stretch this for 30 seconds then relax and then repeat stretch again
TRIANGLE POSE
Reps : 2  Duration : 30 seconds each time 
Preparation :
 
  • Start in a standing position.
Movement :
  • Step laterally with the left foot until the feet are approx. 3 feet apart.
  • Turn the right foot so that it is facing the front.
  • Keep the left foot at a position of 90 degrees to the front foot.
  • Raise the arms to shoulder level with full extension at the elbows.
  • Maintain this position with the arms.
  • Side bend to the right side allowing the right hand to reach toward the floor just to the inside of the right knee. It is NOT imperative that the right hand reach the floor.
  • The stretch should occur in the right hamstring and from the lateral flexion of the spine.
  • Hold this position for 3 to 6 breaths.
  • Repeat the entire movement for the opposite side.

 
Notes : Hold this and stretch this for 30 seconds then relax and then repeat stretch again
WARRIOR I POSE
Reps : 2  Duration : 30 seconds each time 
Preparation :
 
  • Start in a standing position.
Movement :
  • Step laterally with the left leg until the legs are about 3 feet apart.
  • Move the right foot until it is directly facing the front.
  • Turn the left foot so that it is at a 45degree angle to the front foot.
  • Lunge into the right leg until you are approx. at a 90 degree angle at the knee joint.
  • Keep the left leg straight throughout the movement.
  • Turn the torso facing the same direction as the right foot.
  • Raise both arms in full extension above the head in alignment with the ears.
  • Extend the neck to look up at the hands.
  • Hold this position for 3 to 6 breaths.
  • Repeat for the entire movement for the opposite side.

 
Notes : Hold this and stretch this for 30 seconds then relax and then repeat stretch again
WARRIOR II POSE
Reps : 2  Duration : 30 seconds each time 
Preparation :
 
  • Start in a standing position.
Movement :
  • Step laterally with the left foot until the feet are approx. 3 feet apart.
  • Turn the right foot so that it faces the front.
  • Keep the left foot at a position of 90 degrees to the front foot.
  • Raise the arms to shoulder level with full extension of the elbows.
  • Lunge into the right leg until the leg is at approx. 90 degrees at the knee joint.
  • Keep the left leg straight.
  • Be sure to keep the right knee aligned with the right foot.
  • Hold this position for 3 to 6 breaths.
  • Repeat entire movement for opposite side.

 
Notes : Hold this and stretch this for 30 seconds then relax and then repeat stretch again
 
Important Disclaimer:By using this program you are stating " I have consulted with my personal physician regarding my medical fitness to engage in strenuous exercise and a nutritional support program. I do hereby intend to be legally bound for myself and waive release of any and all rights and claims for damages as user of this program and a member of Take No Prisoners Health forum, that I may have against Maureen Jeanson cPt,cMH administering this instrument for any and all injuries suffered while following the training program used on this page."
 
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