OUGD504 - Primary Research

OUGD504 - Primary Research

Primary Research:

5 different gym circuits ranging from easy to hard to help a beginner know what to do in the gym and progress with experience. The circuits were created by a personal trainer at Virgin Active Gym.

Repeat all 3x

Before each circuit, perform 10 minutes of cardio.

After each circuit, complete a cool down of 10 – 15 minutes.

Circuit 1 (easy) 30 – 60 seconds of each:

-       Basic bicep curl

-       Ab crunch

-       Body weight squat

-       Shuttle runs

Circuit 2 (easy to moderate) 30 – 60 seconds of each:

-       Renegate row

-       Medi ball russian twists

-       Bear crawl, forward and back (3 metre distance)

-       Bulgarian bag lunge

Circuit 3 (moderate) 30 – 60 seconds of each:

-       Push ups (progression and regression options, shown in pictures)

-       Plank

-       Dumbbell squat

-       Burpees

Circuit 4 (moderate to hard) 30 – 60 seconds of each:

-       Overhead press

-       Plank walks

-       Sumo squats (with steps and kettlebell)

-       Lunges with barbell

-       Squat thrusts

Circuit 5 (hard) 30 – 60 seconds of each:

-       Plate raises

-       Body drop into shuttle run

-       V sits

-       Explodes

-       Barbell squat

-       Flys

Primary Photographs:

The photographs taken are examples of how to do the difference exercises used in the circuits and the different equipment that needs to be used. They also show the correct technique needed for using the different equipment.