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The Super Circuit - Workout Routine

Week 1
Perform this 40 minute workout three times a week

Cardio (10 minutes)
5 minute Warm-up (60% MHR)
2 minutes of Higher Intensity (70% MHR)
3 minute Recovery (60% MHR)

(Try to be around the percentage of MHR.  MHR is calculated by subtracting your age from 220)

Weights (10 minutes)
Exercises Sets Reps
Squat & Press 1 12
Lat Pull-down 1 12
Chest Press Machine 1 12
Shoulder Press Machine 1 12
Leg Curl 1 12

Go through this circuit once, and then repeat.  Each set should take approximately one minute.

Cardio (10 minutes)
2 minute Warm-up (60% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minute Recovery (60% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minute Recovery (60% MHR)

Weights (10 minutes)
Exercises Sets Reps
Deadlift & Curl 1 12
Lateral Shoulder Raise 1 12
Leg Extension 1 12
Seated Row 1 12
Triceps Press-down 1 12

Go through this circuit once, and then repeat. 

Week 2

Perform this 48 minute cardio workout three times per week
It is the same as week one, however, if you can, add one more Higher Intensity period (two minutes) and one more Recovery period (two minutes) to both cardio sessions.

Weeks 3 & 4

Perform this 58 minute workout four times per week.

Cardio (14 minutes)
5 minute Warm-up (60% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minute Recovery (60% MHR)
2 minutes of Higher Intensity (70% MHR)
3 minute Recovery (60% MHR)

Weights (15 minutes)
Exercises Sets Reps
Chest Press Machine 1 12
Shoulder Press Machine 1 12
Lat Pull-down 1 15
Bicep Curl 1 10-12
Triceps Press-down 1 10-12

Go through this circuit once, and then repeat. 

Cardio(14 minutes)
2 minute Warm-up (60% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minute Recovery (60% MHR)
2 minute Recovery (60% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minutes of Higher Intensity (70% MHR)
2 minute Recovery (60% MHR)

Weights (10 minutes)
Exercises Sets Reps
Leg Extension 1 12
Leg Press 1 12
Leg Curl 1 12
Stationary Lunge or Squat 1 12
Stiff legged Deadlift 1 12
Abdominal Crunch 1 12

Go through this circuit once, and then repeat. 

  Fitness Centre
         

Riverside Adventures Ltd.
Wells Gray Provincial Park
58 Young Rd. Clearwater, BC, Canada
Mail: 204 Whymper Rd,
Clearwater, BC, V0E 1N2
Call/Text: 250 674 0001
Email: info@riveradventures.ca

Weightlifting and Fitness


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