Workout Design

The FITT principle guidelines described in Chapters 4, 5, 7, and 9 should be followed for each type of fitness training. Since space, equipment, and time are limiting factors during deployment, one of the most effective workouts for you to perform is circuit training (described in Chapter 7). The basics of this type of workout are:

♦ Total session is 30-60 minutes, divided into 30-60 second stations.

♦ Each station is a new exercise; alternate aerobic and strength
stations, and upper and lower body exercises.

♦ Perform aerobic exercises in your target heart rate zone.

♦ Perform strength exercises with proper form and use a resistance
that you can lift 10-12 times.

♦ Stretch after your workout. (See Chapter 9.)

Table 10-2. Circuit Training Workout

Station	Exercise	Time
	Warm-up	5 minutes
1	Wall Squat with Ball	60 sec
2	Push ups	60 sec
3	Jog in place	60 sec
4	Stair step/Jog	60 sec
5	Jumping Jacks	60 sec
	Check heart rate	10 sec
6	Lat Pulldown with Band	60 sec
7	Abdominal Crunches and Lower Back Extensions	60 sec (30 sec each)
8	Biceps curl and Triceps Extension with band	60 sec (30 sec each)
9	Jumping Jacks	60 sec
10	Stair Step/Jog	60 sec
11	Jog in place	60 sec
12	Jumping Jacks	60 sec
	Check heart rate	10 sec
	Repeat Stations 1-12, 2-4 times
	Cool Down	5 minutes
	Stretch	5-10 minutes
Note: One cycle of this circuit training workout has 7 minutes of aerobic	exercises and one set of
strength exercises for each of the major muscle groups.