This document outlines two exercise circuits. Circuit 1 is a dumbbell circuit consisting of 19 exercises done for 5 minutes with 4 sets. Exercises include shrugs, high pulls, squats, and rows. The active rest period involves 3 minutes of core exercises like crunches and planks. Circuit 2 is a bodyweight and medicine ball circuit done for 3 circuits with exercises like lunges, pushups, and slalom jumps. It provides intervals of work and rest times between 30-60 seconds for each exercise.

1. CIRCUIT 1 – DUMBELL CIRCUIT
Exercise - 5 minutes. Abs/ Back Stability
10 reps each exercise then Switch to next ex immediately Exercise - 3 minutes. During rest period of
Keep going for 5min non-stop dumbbell circuit
Select 6 exercises and do each for 30 secs
Rest: Active Rest for 5 min ... See Abs/Stability Box 3 x Abs, 2 x Back, 1 x Combo
Exercise for 3 out of the 5min rest period
Abs (ANY AB EXERCISE)
Weight: Select 2 x 2kg – 3kg Crunches
Progression: Week Minutes Sets Lying V-Sits
1-2 5min 4 Lying flat – Straight Legs at 90° - drop legs fast
3 6 min 4 & use abs to stop touching ground
EXERCISES Back (ANY BACK EXERCISE)
1. Shrugs Hyperextension holds for 5 sec
2. High Pulls Lying Plank on elbows – Lift knee to 90°
3. Standing Dumbbell Flies Hold 5s & alternate
4. Squat Press Combo (ANY OTHER EXERCISE)
5. Hang Snatch Pulls
Full Circles with 5kg
6. Bent Over 1-arm Rows
7. Dumbell Clean & Split Jerk Sideways planks – both sides
8. One Arm Snatch (for core stability) Cat & Camel (5sec at each)
9. Sitting on Floor – Dumbell twists (360°)
10. Low to High Oblique Twists (1 x Dumbbell)
11. Lying on front – Butterfly swim stroke (2 x 1.25kg discs)
12. Push Jerks (Drop hips under Dumbell)
13. Overhead Squats
14. Lunges (Dumbbells held at shoulders)
15. Alternate Arm Curls
16. Lateral Side Bends – use 2 x dumbbells
17. Lateral Lunges
18. Front Squats (Dumbbells held at front of shoulders)
19. Lying on front – Breast-stroke (2 x 1.25kg discs)
CIRCUIT - 2 Work Time Rest Time
 Walking Lunges (with 3k Med Ball) 45 sec 30 sec
 Abs (any exercise) 30 sec 30s
 Med Ball backwards & Forwards 10 x each 30s
 Push Ups x 20 30s
 2 Leg Slalom jumps (across line) 45sec 60s
 Med Ball Hammer Style x 20 30s
 Walking Trunk Twists with 3-4k med Ball x 20 30s
 Hyperextensions x 15 30s
 Step Ups onto Bench 1min 30secs 60s
Complete 3 circuits with 2min rest between each
Athletics NI Coaching Conference 2012 Injury Prevention & Training Intro Dave Sweeney