"The purpose of circuits is to keep your heart rate up and do light loads with more reps. 45 sec on 15 off is easiest to keep track of but you can go up to doing 1:15 on with 15 off if you want. I've tried to explain the reason for them so that you can pick an exercise you enjoy to match the purpose. I'm happy to talk to anyone about specifics."
- Quad strength - back squat/leg press
- Oblique Abs (sides) - ex: cherry pickers, side planks, penguins
- Pectoral strength (not really used in rowing, but needed to even out your body's strength & who knows you might catch a killer crab one day and need these muscles) - ex: bench press/incline bench press/push-ups
- Quad & Hip strength - Lunges (with or without weight)
- Lower Abs - ex: leg lifts, scissor kicks
- Calf/lower leg strength/Ankle flexibility - calf raises, toe kicks
- Quad power - ex: jump squats
- High Abs - ex: crunches, scullers, planks
- To keep heart rate up - jump rope, run in place
- Lat strength - lat pulls/seated row, dumbbell row, pull-ups
- Quad endurance - wall sit
- Lower Back - ex: superman or back lift (using weight machine with or without weight - don't do them for speed & ask me if you want a demo)
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