Circuit Training Corona – Dengue – Lack of space

Circuit Training Corona – Dengue – Lack of space

In times of Corona Virus, Covid 19, I have prepared a circuit training that can be done in a space of 1.5 square meters, without any equipment, for those who are unable to attend the Boxes and Gyms.

It is recommended to start at the normal level, with 30 seconds of execution, no break between stations, only the change of starting position, and in the same place. About 6 minutes plus changes.

Once adapted to the initial load, move on to the next level, of 45 seconds of execution, with no break between stations, only the time to assume the new initial position. Total 9 minutes of execution plus shorter time in exchanges.

Once adapted to the previous level, of 45 seconds of execution, move on to the third level, of 1 minute (60 seconds) of execution. Resulting in 12 minutes plus the changes.

It is possible for those with better conditioning and with more time availability to perform two or even 3 passes on the Circuit at any level (30, 45, 60 seconds)

Also, for the more gifted with aptitude, use devices such as dumbbells, plates, etc. or replace the exercises with similar ones, but in order: arms, legs, abdomen or trunk, and those of general effect.

It is still possible to replace leg exercises with elastic exercises for quadriceps, posteriors, adductors and abductors.

Whenever possible, the use of a heart rate monitor is recommended.

It is also important, depending on the availability of time, to stretch, followed by a warm-up. If possible, at the end, a return to calm with mental, muscular and cardiorespiratory relaxation.

Circumduction of the arms backwards. It can be with a towel or rope;
Stand on your toes and return to your foot all the way to the ground. Hands on the back of the neck;
Back to the floor, legs flexed, arms crossed on the chest, half flexion of the trunk;
Running in the same place raising the knees forward;
Push-ups on the ground; for beginners, support on the knees;
Squats up to 90 degrees;
Lower abdominal, supine (back to the floor), arms at the sides, legs flexed, flexion of the pelvis over the trunk;
Jumping jacks, starting standing with the legs together and the arms at the sides of the body, jumping by opening the legs and raising the arms above the head clapping the hands, and returns by lowering the arms and closing the Opening of the arms at shoulder height starting from the front of the chest to the back;
In the standing crucifix position, rotate the outstretched arms backwards using the shoulder muscles;
Squat at 90 degrees on one leg at a time;
Trunk flexion from the standing position with the legs apart;
Burpee – a) standing, b) lowering, c) extending the feathers behind, d) gathering the legs and lifting by jumping.