Workit Circuit
Welcome to the Work It Circuit room! It is a 10 station circuit where participants can use every major muscle group and burn up a lot of calories through a proven program of strength training, cardio, and stretching---in just 30 minutes!
Areas of focus:
Biceps Curl and Triceps Extension: The biceps/triceps machine allows you to perform biceps curls and triceps extensions. Sit on the seat of the machine and place your arms between the roller pads with your palms in. With one arm, pull the pads toward your chest by bending your elbow and with the other arm push the pads down by straightening your elbow. The bending motion works your biceps, while the straightening motion targets your triceps.
Leg Extension and Leg Curl:The leg extension/leg curl machine works your quadriceps and hamstrings muscles. Sit on the seat of the machine and position your feet between the pads. Push against the pads with your shins to straighten your legs by contracting your quadriceps muscles on the front of your thighs. Press your calves into the pads to bend your knees and work your hamstrings on the back of your thighs.
Shoulder Press and Lat Pull: The shoulder press/lat pull machine works your shoulder and back muscles. Sit on the seat of the machine and grasp the handles with your palms in. As you extend your arms upward to perform a shoulder press, you work the deltoid muscles of your shoulders. Pulling the handles of the machine down to complete a lat pull, targets your trapezius and latissimus dorsi muscles of your back.
Leg Press:The leg press machine allows you to work your quadriceps, hamstrings, gluteal muscles and your hip flexors. Sit on the seat of the machine and place your feet on the pedals. Push the pedals away form you to work your legs and butt. With control, allow the pedals to slowly return to the starting position.
Crunch and Back Extension: The ab/back machine enables you to perform a weighted crunch and back extension. Sit on the seat of the machine and grasp the handles. Keeping your arms straight, push down on the handles while bending forward at your waist to work your abdominal muscles. Grasp the handles and curl back to work your erector spinae muscles.
Hip Abduction and Adduction:The hip abductor/adductor machine allows you to work your inner and outer thighs by abducting and adducting your hips. Sit on the seat of the machine and place your legs between the pads. Spread your legs outward to work your tensor fasciae latea muscles. Pull your legs in, squeezing
them together, to target your adductor muscles of your inner thighs.
Chest Press and Row: The chest/back machine gives you the opportunity to perform a chest press in addition to a seated row. Sit on the seat of the machine and grasp the handles with your palms in. Push out on the handles by extending your arms to work your pectoralis major muscles. Pull back on the handles, keeping your elbows back, to work your rhomboid and latissimus dorsi muscles of your upper back.
Squat: The squat machine is a standing-version of the leg press and works your quadriceps, hamstrings, gluteals, and hip flexor muscles. Stand with the pads resting on your shoulders and your feet hip-width apart. Slowly lower into a squat by bending your hips and knees until your thighs become parallel with the floor. Quickly push the pads back up by returning to a standing position.
**Volunteers are available to demonstrate how to use the equipment**
Areas of focus:
Biceps Curl and Triceps Extension: The biceps/triceps machine allows you to perform biceps curls and triceps extensions. Sit on the seat of the machine and place your arms between the roller pads with your palms in. With one arm, pull the pads toward your chest by bending your elbow and with the other arm push the pads down by straightening your elbow. The bending motion works your biceps, while the straightening motion targets your triceps.
Leg Extension and Leg Curl:The leg extension/leg curl machine works your quadriceps and hamstrings muscles. Sit on the seat of the machine and position your feet between the pads. Push against the pads with your shins to straighten your legs by contracting your quadriceps muscles on the front of your thighs. Press your calves into the pads to bend your knees and work your hamstrings on the back of your thighs.
Shoulder Press and Lat Pull: The shoulder press/lat pull machine works your shoulder and back muscles. Sit on the seat of the machine and grasp the handles with your palms in. As you extend your arms upward to perform a shoulder press, you work the deltoid muscles of your shoulders. Pulling the handles of the machine down to complete a lat pull, targets your trapezius and latissimus dorsi muscles of your back.
Leg Press:The leg press machine allows you to work your quadriceps, hamstrings, gluteal muscles and your hip flexors. Sit on the seat of the machine and place your feet on the pedals. Push the pedals away form you to work your legs and butt. With control, allow the pedals to slowly return to the starting position.
Crunch and Back Extension: The ab/back machine enables you to perform a weighted crunch and back extension. Sit on the seat of the machine and grasp the handles. Keeping your arms straight, push down on the handles while bending forward at your waist to work your abdominal muscles. Grasp the handles and curl back to work your erector spinae muscles.
Hip Abduction and Adduction:The hip abductor/adductor machine allows you to work your inner and outer thighs by abducting and adducting your hips. Sit on the seat of the machine and place your legs between the pads. Spread your legs outward to work your tensor fasciae latea muscles. Pull your legs in, squeezing
them together, to target your adductor muscles of your inner thighs.
Chest Press and Row: The chest/back machine gives you the opportunity to perform a chest press in addition to a seated row. Sit on the seat of the machine and grasp the handles with your palms in. Push out on the handles by extending your arms to work your pectoralis major muscles. Pull back on the handles, keeping your elbows back, to work your rhomboid and latissimus dorsi muscles of your upper back.
Squat: The squat machine is a standing-version of the leg press and works your quadriceps, hamstrings, gluteals, and hip flexor muscles. Stand with the pads resting on your shoulders and your feet hip-width apart. Slowly lower into a squat by bending your hips and knees until your thighs become parallel with the floor. Quickly push the pads back up by returning to a standing position.
**Volunteers are available to demonstrate how to use the equipment**
