The Body Weight Circuit can be implement inside a gym or outside on the practice field. The great advantage is
that there is no need for cumbersome equipment and it provides an excellent work out for your players, any time
of the year.
The Body Weight Circuit consists of 12 movements. The circuit can be performed in a time scheme or can be used with a repetition scheme. If the player chooses the repetition scheme each movement is to be completed for 20 repetitions and each abdominal movement in the circuit is for 90 seconds. The player is given 5 seconds to change exercises. If they choose to use the time scheme each exercise is to be done for 30 seconds with 5 seconds to change and abdominals are still 90 seconds. The circuit should be completed at least twice.
| Exercise |
Rest Period |
Durations |
| 1. Squats |
5 Seconds to switch |
20 Reps |
| 2. BW Dip |
5 Seconds to switch |
20 Reps |
| 3. Abs (90 Degree Crunch) |
5 Seconds to switch |
90 Seconds |
| 4. Split Squat Jump |
5 Seconds to switch |
20 Reps |
| 5. Elevated Push Ups |
5 Seconds to switch |
20 Reps |
| 6. Abs (Plank Hold) |
5 Seconds to switch |
90 Seconds |
| 7. Alternating Front Lunge |
5 Seconds to switch |
20 Reps |
| 8. Diamond Push Ups |
5 Seconds to switch |
20 Reps |
| 9. Abs (Reverse Crunch) |
5 Seconds to switch |
90 Seconds |
| 10. Squat Jumps |
5 Seconds to switch |
20 Reps |
| 11. Push Ups |
5 Seconds to switch |
20 Reps |
| 12. Abs (Butter Fly Crunch) |
5 Seconds to switch |
90 Seconds |
|
