Ambler Athletic Club (AAC) implements the principles of High Intensity Training (HIT) and encourages all members to train as hard as they can during each workout – regardless of age or ability. AAC is designed with three scientifically-designed full-body circuits utilizing the best in Hammer Strength and Nautilus equipment.
Circuit 1
Circuit 1 is a pre-exhaustion circuit that starts focused on legs and finishes with upper body. Pre-exhaustion means isolating the biggest muscle group and following it with a compound movement.
The leg portion begins with a low back machine for warmup and begins to pre-exhaust legs by isolating the quadriceps with a leg extension. Leg curl are next and we finish with a leg press.
Moving to arms, your chest is isolated with a cross machine and you move directly to a chest press. A pullover exhausts your back muscles followed by a compound movement of a pulldown. A shoulder press followed by a preacher curl completes the circuit.
Circuit 2
Circuit 2 is a push-pull circuit beginning with legs and ending with upper body. The circuit is designed to work certain sets of muscles and then work the complete opposite muscles ont he next machine.
The leg portion starts with leg extensions and leg curls. We then introduce the V-squat, a machine squat followed by an abdominal crunch.
Upper body begins with a chest press, a pushing movement that works the chest muscles along with your triceps. The first pulling movement, the Lat Pull-Down, works your lats and biceps. Pushing continue with a shoulder press which targets your chest, triceps, and upper traps. Pulling follows with a high row targeting your back. Circuit 2 finishes with two isolation movements – seated dips and the preacher curl targeting your triceps and biceps respectively.
Circuit 3
Circuit 3 is also a push-pull circuit but starts with upper body and finishes with legs.
Two isolation movements isolate your back to begin -a rowback and lateral raise. Chest begins with an incline press and continues with a low row for your back. An assisted chin and dip machine follows. We start with assisted dips and switch to assisted chin-ups. Two more isolation movements act as a bridge to legs – tricep extensions and the seated bicep curl.
Leg-wise, the circuit jumps straight into an XP Leg Press, follows with a hip extension, and finishes with a prone leg curl.
Circuit 4
Circuit 4 is a short High Intensity Trianing (HIT) Circuit. It consistes of 5 machines. This circuit can be done in many ways such as 12 rep, super slow, 50 rep workouts.
We warm-up with a pectoral fly and then move into a compound movement chest press. Next, a coumpound row machine works your back muscles and biceps. The next movement would be a shoulder press. As our last movement, we use an E-Z bar curl or fat bar curl for our biceps. To make sure we cover legs as well, we add an XP leg press.
Circuit 5
Circuit 5 is a strictly plate-loaded designed circuit. It begins with a standing shrug which works your trapazoids and romboids. Next, we use a decline press then a low row. A shoulder press and a overhand high row continue the circuit. Afterwards, you move to the seated dip and then have the choice of cable curls or dumbell curls. The circuit concludes with an ab crunch and a duo leg press.
Join Ambler Athletic Club today and experience our circuits!
