I shall give my response as a post as I think it would be rather long...
The doing of static sets are good, but the number/amount suggested is abit too high.
If you all wants a more "objective" PT (which is really good... it shows tt u all are taking initiative to improve on trainings), you first need to know why you are doing what you are doing, then can you plan a proper one.
Here's what I suggest:
Warm-ups:
Before any exercises, warming up is VERY important. You would not want to get any muscle tear or sprains. For a systematic warm-up, I suggest you start from head-to-toes. Make sure you stretch your muscles! Here's the few:
1. Neck (Do NOT do head rotation)
2. Shoulder
3. Triceps
4. Chest
5. Side of your body
6. Quads (thighs)
7. Hamstrings
8. Calfs
9. "sole-to-sole' tuck-in stretch
10. Butt muscle
Note: If you are intending to train on muscles, it will be good to start with a slow jog of about 5 mins just to warm up your muscles.
Static exercises:
For static exercises that you do to strengthen your muscles, I would suggest it to be divided into 2 parts - Upper and Lower body.
Upper body muscles:
Here's the set I would suggest... (Do about 2-4 sets depending on intensity of PT)
Station 1: 20 Push-ups
Station 2: 10-15 Incline Pull-ups
Station 3: 20 Dips
Station 4: 20 Crunches
Station 5: 20 Leg-lifts
You can choose to do each station 4 times before moving on to the next one, with a 30sec-1min break between each time to stretch your muscles... or you can do all 5 stations, and rest for 1-2mins to stretch the muscles before the next set.
Lower body muscles:
Station 1: Legs bend 90degrees and hold for 30sec-1min
Station 2: Stepping up and down 20-30times
Station 3: Tip-toe, hold, and recover... 20 times (for calf muscles)
Station 4: 20 Crunches
Station 5: 20 Leg-lifts
Lower body muscles can be trained together with stamina/endurance training mentioned later. If you have noticed, crunches and leg-lifts appears again. yups it's not by mistake. We should do more stomach muscle training! It is needed more than you think (and of course it will help us get rid of flabby tummys! lol.)
Stamina/Endurance exercise:
This exercises are not recommended to be done together with circuit trainings. You can do 1 set of the static for warm-up/toning, but do not over do.
Here's some stamina/endurance exercises:
1. Jogging of min 2.4km non-stop... go longer distance as time goes by. Go slow, and constant. (Endurance training)
2. Sprint of 50-100m, from 1min and cutting down each set by 5-10sec (Stamina building)
3. Stairs climbing (Stamina and leg muscle building)
Cooling-down:
After any 'tough' exercises, remember to COOL DOWN! It helps to reduce your muscle aches! And also, as you use your muscles, you are actually contracting them. So you need to STRETCH them... if not in the long term, you are going to look like those body-builders who can't stretch out their hands straight! Cool down by doing all the stretching exercises during warm-up, but instead do from toes-to-head.
yup I think I've given my 5cents worth. :)
If you want a really good exercise plan to improve on your physical, you would have to do about 3times a week for stamina/endurance exercise, and once a week for both upper and lower muscle (do not do both on the same or consecutive days).
loves <3
Ma'am Debbie!
