Texas S.W.A.G. Track & Field Club

Texas S.W.A.G. T&F Circuit Training

Circuit training: 8 reps per exercise for 5 minutes at each Zone. With 2minutes rest between each Zone.

The exercises that has 16 reps by them means 8 reps on each side

(8) Push ups- Lay on the floor face down body straight with your toes in the floor, and your hands

shoulder width apart. Lower your body downward until your chest almost touching the floor. Make sure

you inhale as you lower your body toward floor and exhale as you when you press your body back up in

to the starting position squeezing your chest with every rep.

(8) Crunches- Lie on your back with knees bent feet flat on the floor, hip-width apart. Place your hands

behind your head so your thumbs are behind your ears. Don’t lace your fingers together. Hold your

elbows out to the sides but rounded slightly in. Gently pull your abdominals inward. Curl up and forward

so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the

movement and then lower slowly back down.

(8) Frog hops- Stand with your hands behind your head, and squat down keeping your upright and you

head up. This will be starting position. Jump forward several feet, avoiding jumping unnecessarily high.

As your feet contact the ground, absorb the impact through your legs, and jump again.

(16) Punches- Flex your core muscles, Stand up straight with your feet shoulder width apart. Hold your

arms up in a guard position in front of your face. Ensuring your arms are bend 90 degrees at the elbow.

Punch out with the right hand and then with left hand so your elbow locks and your arm is straight.

Ensure you twist your arm at the elbow when you punch so that your arm is straight and your palm is

facing downwards. Bring the arm back to the guard position,

(16) Bear Crawl-  Bring on your hands and knees. Lift your knee off the ground, balancing on your toes

and keep your hips low. Move one hand and the opposite knee forward simultaneously to pedal yourself

forward while keeping your abs engaged and your back flat.

Zone 2

(8) Burpee- Stand with feet about hip-width apart and squat to the floor, placing your hands on the floor

in front of you. In an explosive movement, jump the feet out behind you so that you’re in a pushup

position, on the hands and toes with the body in a straight line. Immediately jump the feet back to start,

stand up and repeat.

(16) Crab Walks- Sit on the ground with your legs extended out in front of you. Place your hands by your

side with your fingers pointed toward your feet.  Lift your body up into the air. Arch your back up as far

as you can making sure your glutes are tight. Now in this position, begin to step forward one hand after

the other. As you walk don’t let sure butt slump down. When you get to the end of the room turn around

and go the other direction.

(16) Bicycle- Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest

(top illustration). Target your sides and entire ab area by contracting as you lift your shoulder blades off

the ground. Straighten your right leg at a 45-degree angle and rotate your upper body to the left, bringing

the right elbow toward the left knee (bottom illustration). Switch sides by straightening your left leg,

bending your right leg, and bringing the left elbow to the right knee. Alternate sides in a pedaling motion.

(8) Squats- Stand tall with your feet hip width apart and your arms down by your side

Start to lower your body back as far as you can by pushing your hips back and bending your knees and

pushing your body weight into your heels As you are lowering into the squat your arms will start to raise

out in front of you for balance

Keep a neutral spine at all times and never let your knees go over your toes

The lower body should be parallel with the floor and your chest should be lifted at all times not rounded.

Pause then lift back up in a controlled movement to the starting position.

(16) One leg hops-  Stand on your right leg. Imagine there’s a line drawn on the floor 3 inches in front of

you. Jump over the line with your right leg and land on your right foot 3 inches from the line. Then jump

backward over the line to the starting position. That’s 1 rep. Keep the jumps small and do them quickly.

Do all the reps on your right leg before switching to your left.

Zone 3

(16) Lungs- From a standing position, make sure you have feet shoulder width apart

Inhale, and lunge forward with your lead leg. As you are moving forward, you want to lower your hips as

well. Make firm contact with the ground on your lead leg forming a 90 degree angle with the ground.

Exhale, and move back to starting position. Inhale, and repeat the exercise. Switch legs after desired

number of reps.

(8) Reverse Crunch- Lie flat on the floor and place your hands beside you. Bend your knees at a 90

degree angle. Using your ab muscles and not momentum, curl your hips off the floor and reach your legs

towards the ceiling, bringing your knees towards your chest. Slowly return to the starting position.

Remember to breathe during the exercise, exhaling as you lift your hips and inhale as you return to

starting position.

(8) Jumping jacks- Stand with feet together, knee slightly bent, and arms to sides. Jump while raising

arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while

lower arms and returning legs to midline. Land on forefoot with arms and legs to starting position and


(16) Mountain Climb- Get into the push-up position (arms straight), balls of your feet on the floor. Brace

your core and keep your body still. Slowly lift your right knee up towards your left arm, then back down

to the starting position. That’s one movement, your feet should only touch the floor in the starting

position. Repeat with your left knee up to your right arm, and alternate legs with each rep.

(16) Flutter Kicks- Lie flat on your back, with your arms resting palms down by your sides. Lift your

heels about 6 to 12 inches off of the floor. Keep your legs straight.

Move your legs up and down, in small, rapid and scissor-like motions. Use your arms to stabilize you, but

keep your back flat against the floor. Keep your abdominal muscles contracted throughout the exercise —

they should be doing most of the work.