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| 3-2-1 CIRCUIT TRAINING | |||
| click on the thumbnails to see close-up | |||
| Equipment: | Stopwatch/timer for Physical Training Leader (PTL), whistle | ||
| Location: | Indoors: gym floor | ||
| 1. | PTL will conduct warm up exercises with entire group. | ||
| 2. | 3-2-1 is performed as 3 minutes aerobic conditioning followed by 2 minutes muscular endurance conditioning, followed by 1 minute intense anaerobic conditioning. This process repeats itself over and over for a minimum of 30 minutes. |
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| 3. | Following are components of the Aerobic Conditioning: | ||
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a. | March narrow 8x | |
| b. | March wide 8x | ||
| c. | Side step side to side 16x | ||
| d. | Jumping Jacks 8x (may do modified if necessary) | ||
| e. | Side step forward 4x | ||
| f. | Jumping Jacks 8x (may do modified if necessary) | ||
| g. | Campfires (simulate hoping side to side over a camp fire) 8x (Repeat these moves until 3 minutes has gone by.) |
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| 4. | Following are components of the Muscular Endurance Conditioning: | ||
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a. | Squat 8x |
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| b. | Lunge 8x | ||
| c. | Squat 8x | ||
| d. | Lunge 8x | ||
| e. | Lateral split squat (squatting side to side) 16x | ||
| f. | Backward lunging 16x (Repeat these moves over until 2 minutes has gone by.) |
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| 5. | Following is the Anaerobic conditioning: |
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| a. | Jump rope for 1 minute |
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| 6. | PTL conducts cool down exercises and stretches with entire group. | ||