MCENTIRE JOINT NATIONAL GUARD BASE, S.C. --
CIRCUIT TRAINING - 6 Weeks
Training Days - 2 to 3 Times a Week (i.e. Monday, Wednesday, Friday)
Laps - 3 (Allow for 2 minutes rest between laps)
Duration - 30 to 60 seconds per station with 30 to 60 seconds rest
(alter ratio of work to rest depending on ability)
EXERCISE TARGET AREA
1 Warm-Up: Light Jog (3 mins easy) Raise Core Temperature
2 Dynamic Stretching (Full-Body) Heat Muscles & Connective Tissues
3 Wide-Grip Press-Ups Pectoralis Major (Chest)
4 Jumping Jacks Adductors & Abductors
(Inner & Outer Thigh)
5 Bent-Over Barbell Rows Latissimus Dorsi (Back)
6 Walking Lunges Quadriceps (Thigh)
7 Barbell Curls Biceps (Arm)
8 Squat Thrusts Cardiovascular
9 Dumbbell Shoulder Press Deltoids (Shoulders)
10 Burpees Cardiovascular
11 Dips Triceps (Arm)
END OF LAP: Allow for 2 minutes rest between laps. Perform exercises below once all laps completed.
1 Ab Crunches & Lying Hip Flexion Rectus Abdominis & Hip Flexors (Stomach)
2 Cool-Down : Steady Walk
(3 mins easy) Lower Core Temperature
Circuits you can do anywhere: home, vacation, or no gym access for the day!
Do 3 cycles. 30 second rest period between exercises and 3 minute rest period between cycles. There are 8 exercises:
1. 10 pull ups
2. 10 chin ups
3. 20 dips
4. 25 jump squats
5. 20 push-ups
6. 50 crunches
7. 10 burpees
8. 30 second jump rope
Plant vs. animal protein
The Academy of Nutrition and Dietetics recommends a minimum daily protein intake of 0.8 grams (g) of protein per kilogram of body weight, or about 60 g for a person who weighs 165 pounds.
Animal products such as meat, eggs, and milk are naturally high in protein, which is an essential nutrient made up of amino acids. This makes it easier for people who consume animal products to meet their daily protein needs.
The human body creates 11 amino acids but must get another nine from food. Animal products are complete proteins, meaning they contain all the amino acids. Some plant products, such as soybeans and quinoa, are also complete proteins while others are incomplete proteins.
A person following a vegan or vegetarian diet should eat a varied diet of plant-based foods to get the required range of amino acids. This includes high-protein foods, such as tofu, tempeh, lentils, nuts, seeds, and quinoa.
If you are new to the South Carolina Air National Guard- active, full time or traditional, don’t forget we have a resource here to assist with many of your physical fitness concerns. Please feel free to reach out to me at firstname.lastname@example.org or call me at 647-8712. Thanks so much and I look forward to hearing from you!