design
Continuous Circuit by Stations
for the Improvement of Physical Condition.
visual circuit structure
Rounds: 3 complete rounds Rest between rounds: 2 minutes
Total duration: 30–35 minutes
Estructura visual del circuito:
Mountain Climbers
Full-Body Endurance Exercise
Capacity: Endurance + Core Muscle group: Abdomen, shoulders, arms, legs Duration: 40’’ work / 20’’ rest Repetitions: 30–50 total (15–25 per leg) Goal: Improve cardiovascular endurance and strengthen the core.
Mountain climbers are a dynamic full-body exercise that combines core work with cardio. From a plank position, alternate driving your knees toward your chest quickly. This exercise raises your heart rate and builds core strength, stability, and coordination.
https://dieringe.com/exercises/mountain-climbers
Jump Squats
Explosive Strength Exercise
Capacity: Endurance Muscle group: Quadriceps, glutes, hamstrings, core Duration: 40’’ work / 20’’ rest Repetitions: 15–20 Goal: Develop lower-body power and anaerobic endurance.
In a jump squat, you perform a regular squat and then jump upward explosively, landing softly with control. This exercise strengthens the legs and glutes, increases explosiveness, and improves cardiovascular endurance.
https://www.scienceforsport.com/squat-jump/?srsltid=AfmBOoqrck6AYVWubvC3c-MW2wNup2KJ5Hcy2Os9_a6ZkxxEGXtsmSOh
Lunges
Core Strength Exercise.
Capacity: Strength Muscle group: Glutes, quadriceps, hamstrings, core Duration: 40’’ work / 20’’ rest Repetitions: 12–16 (alternating legs) Goal: Strengthen the lower body and improve balance and stability.
Lunges are a functional strength exercise where you step forward and lower your body until both knees form a 90° angle, then return to the starting position. They work the glutes, quads, and hamstrings, improving coordination, balance, and muscle endurance.
https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/lunge/vid-20084662#:~:text=Step%20ahead%20with%20one%20foot,some%20tension%20in%20your%20legs.
Shoulder-Tap Plank
Core Strength Exercise.
Capacity: Strength (core) Muscle group: Abdomen, shoulders, chest, lower back Duration: 40’’ work / 20’’ rest Repetitions: Approx. 20–30 shoulder taps (alternating sides) Goal: Strengthen the core and improve postural stability.
In a shoulder-tap plank, you hold a high plank position and alternately touch your shoulders with the opposite hand while keeping your body still. It builds core stability, balance, and strengthens the shoulders and arms.
https://www.becomebettersppt.com/plank-shoulder-taps-tutorial#:~:text=Get%20into%20a%20tall%20plank,Repeat%20on%20the%20other%20side.
High-Knee Running
(Skipping)
Capacity: Endurance Muscle group: Quadriceps, glutes, calves, core Duration: 40’’ work / 20’’ rest Repetitions: Approx. 40–60 knee lifts (20–30 per leg) Goal: Improve aerobic capacity, coordination, and leg speed.
High-knee running consists of running in place while lifting the knees above hip level. It’s an excellent cardio exercise that boosts endurance, strengthens the lower body, and enhances coordination and agility.
https://www.trainfitness.ai/exercises/highKnees
Push-ups
Capacity: Strength Muscle group: Chest, triceps, shoulders, core Duration: 40’’ work / 20’’ rest Repetitions: 10–15 Goal: Develop pushing strength in the upper body.
Push-ups are a complete exercise to strengthen the upper body. They mainly work the chest, shoulders, and triceps, while also engaging the core to keep the body stable throughout the movement.
https://www.physio-pedia.com/Pushups#:~:text=From%20a%20prone%20position%2C%20the,body%20until%20arm%20is%20extended.
Deadlift (with weight)
Capacity: Strength Muscle group: Glutes, hamstrings, lower back, core Duration: 40’’ work / 20’’ rest Repetitions: 12–15 Goal: Strengthen the lower body and improve posture.
The deadlift is a strength exercise in which a weight is lifted from the floor up to hip height and then lowered back down in a controlled way. It works several muscles at once, mainly those in the posterior chain: the glutes, legs, and lower back.
https://www.lorangebleue.es/Blog/peso-muerto-guia-completa-para-practicarlo-correctamente/#:~:text=El%20peso%20muerto%20es%20fundamental,movimiento%20tan%20completo%20y%20eficaz.
Complete Burpees
Combined Exercise.
Capacity: Endurance Muscle group: Full body (arms, legs, abs) Duration: 40’’ work / 20’’ rest Repetitions: 10–12 Goal: Activate the entire body and increase heart rate.
A burpee is a highly complete exercise that combines a squat, plank, push-up, and vertical jump in one movement. It’s ideal for short and dynamic workouts, both at home and in the gym, as it improves strength, endurance, and coordination.
https://www.garmin.com/es-ES/blog/que-son-los-burpees-y-para-que-sirven/#:~:text=Se%20trata%20de%20un%20movimiento,la%20resistencia%20y%20la%20coordinación.
Continuous Circuit by Stations
Bibiana Bernal Moncayo
Created on November 7, 2025
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Transcript
design
Continuous Circuit by Stations
for the Improvement of Physical Condition.
visual circuit structure
Rounds: 3 complete rounds Rest between rounds: 2 minutes Total duration: 30–35 minutes
Estructura visual del circuito:
Mountain Climbers
Full-Body Endurance Exercise
Capacity: Endurance + Core Muscle group: Abdomen, shoulders, arms, legs Duration: 40’’ work / 20’’ rest Repetitions: 30–50 total (15–25 per leg) Goal: Improve cardiovascular endurance and strengthen the core.
Mountain climbers are a dynamic full-body exercise that combines core work with cardio. From a plank position, alternate driving your knees toward your chest quickly. This exercise raises your heart rate and builds core strength, stability, and coordination.
https://dieringe.com/exercises/mountain-climbers
Jump Squats
Explosive Strength Exercise
Capacity: Endurance Muscle group: Quadriceps, glutes, hamstrings, core Duration: 40’’ work / 20’’ rest Repetitions: 15–20 Goal: Develop lower-body power and anaerobic endurance.
In a jump squat, you perform a regular squat and then jump upward explosively, landing softly with control. This exercise strengthens the legs and glutes, increases explosiveness, and improves cardiovascular endurance.
https://www.scienceforsport.com/squat-jump/?srsltid=AfmBOoqrck6AYVWubvC3c-MW2wNup2KJ5Hcy2Os9_a6ZkxxEGXtsmSOh
Lunges
Core Strength Exercise.
Capacity: Strength Muscle group: Glutes, quadriceps, hamstrings, core Duration: 40’’ work / 20’’ rest Repetitions: 12–16 (alternating legs) Goal: Strengthen the lower body and improve balance and stability.
Lunges are a functional strength exercise where you step forward and lower your body until both knees form a 90° angle, then return to the starting position. They work the glutes, quads, and hamstrings, improving coordination, balance, and muscle endurance.
https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/lunge/vid-20084662#:~:text=Step%20ahead%20with%20one%20foot,some%20tension%20in%20your%20legs.
Shoulder-Tap Plank
Core Strength Exercise.
Capacity: Strength (core) Muscle group: Abdomen, shoulders, chest, lower back Duration: 40’’ work / 20’’ rest Repetitions: Approx. 20–30 shoulder taps (alternating sides) Goal: Strengthen the core and improve postural stability.
In a shoulder-tap plank, you hold a high plank position and alternately touch your shoulders with the opposite hand while keeping your body still. It builds core stability, balance, and strengthens the shoulders and arms.
https://www.becomebettersppt.com/plank-shoulder-taps-tutorial#:~:text=Get%20into%20a%20tall%20plank,Repeat%20on%20the%20other%20side.
High-Knee Running
(Skipping)
Capacity: Endurance Muscle group: Quadriceps, glutes, calves, core Duration: 40’’ work / 20’’ rest Repetitions: Approx. 40–60 knee lifts (20–30 per leg) Goal: Improve aerobic capacity, coordination, and leg speed.
High-knee running consists of running in place while lifting the knees above hip level. It’s an excellent cardio exercise that boosts endurance, strengthens the lower body, and enhances coordination and agility.
https://www.trainfitness.ai/exercises/highKnees
Push-ups
Capacity: Strength Muscle group: Chest, triceps, shoulders, core Duration: 40’’ work / 20’’ rest Repetitions: 10–15 Goal: Develop pushing strength in the upper body.
Push-ups are a complete exercise to strengthen the upper body. They mainly work the chest, shoulders, and triceps, while also engaging the core to keep the body stable throughout the movement.
https://www.physio-pedia.com/Pushups#:~:text=From%20a%20prone%20position%2C%20the,body%20until%20arm%20is%20extended.
Deadlift (with weight)
Capacity: Strength Muscle group: Glutes, hamstrings, lower back, core Duration: 40’’ work / 20’’ rest Repetitions: 12–15 Goal: Strengthen the lower body and improve posture.
The deadlift is a strength exercise in which a weight is lifted from the floor up to hip height and then lowered back down in a controlled way. It works several muscles at once, mainly those in the posterior chain: the glutes, legs, and lower back.
https://www.lorangebleue.es/Blog/peso-muerto-guia-completa-para-practicarlo-correctamente/#:~:text=El%20peso%20muerto%20es%20fundamental,movimiento%20tan%20completo%20y%20eficaz.
Complete Burpees
Combined Exercise.
Capacity: Endurance Muscle group: Full body (arms, legs, abs) Duration: 40’’ work / 20’’ rest Repetitions: 10–12 Goal: Activate the entire body and increase heart rate.
A burpee is a highly complete exercise that combines a squat, plank, push-up, and vertical jump in one movement. It’s ideal for short and dynamic workouts, both at home and in the gym, as it improves strength, endurance, and coordination.
https://www.garmin.com/es-ES/blog/que-son-los-burpees-y-para-que-sirven/#:~:text=Se%20trata%20de%20un%20movimiento,la%20resistencia%20y%20la%20coordinación.