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| STATION | AREA OF MUSCLE | EXERCISE |
| 1. | Thigh | Half Squat |
| 2. | Fingers & fore arms | Wrist Rolling |
| 3. | Abdomen | Sit-up with weight |
| 4. | Back & Shoulder | Rowing |
| 5. | Arm Muscles | Front Curl |
| 6. | Leg | Heel Raise |
INTERVAL—CIRCUIT TRAINING
This is a combination of interval training and circuit training. This programme originated first in Scandinavia. It is intended to develop speed, strength, endurance and flexibility.
A circuit is set up with 8 or more stations. An irregular distance between stations are provided. The total circuit range from 1 mile to 5 miles depending on the type of athletes for whom it is organised. Each station has programme of exercise. The athlete should cover the distance between each station either by Jogging or running or sprinting. This depends on the distance to be covered. Like circuit training, a target time is fixed and the athlete to advance with principle of circuit training to complete the circuit. This developes the components of physical fitness developed through circuit and interval training methods.
