How to Do
The heavy circuit training should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy circuit training.
Beginning
1. Bend your knees and sit on the seat.
2. The footplate strap should be wrapped around the top of your shoelaces.
3. Use an overhand grip to hold the handle.
4. Straighten your posture and engage your core.
5. To go into "the catch," extend your arms and bow your knees.
Movement
1. With your leg muscles, push off the footplate.
2. Extend your legs to the point where they are completely straight.
3. Bend at the hips and push your upper body back slightly.
4. Pull the hold all the way down to your rib cage.
5. As you pull the hold, bring your elbows back behind you.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
