What is circuit training? Circuit training is an evolving training program structured to combine low impact aerobic and anaerobic activity between sets of strength training and core exercises. The effect is to create a highly effective and time-efficient workout that can be performed anywhere. A well-designed circuit can improve total body strength, conditioning, flexibility and appearance which makes it a popular choice among athletes, or anyone looking to get the most out of a workout without spending countless hours in the gym or health club.
Advantages
- Excellent workout to condition and strengthen the body
- Easy to work every muscle in your body
- Can be adapted for any fitness level
- Can be adapted for any size workout area
- Does not require expensive gym equipment or memberships.
- Can be performed at home, park or office
- Can be customized for specific needs and goals
- Can easily be adapted to any sport
- Circuit training is an excellent way to improve body composition by burning fat
- May be easily structured to provide a whole body workout
- Participants can work in small groups or one-on-one led by an experience certified instructor
Circuit training consists of low impact aerobic and anaerobic activity between sets of strength training and core exercises. Most workouts using this structure will take anywhere from 10-30 minutes to complete.
Sample Workout
Instructions:
Perform each exercise in sequence with limited or preferably no rest.
Complete the circuit a total of 1-3 times depending on your current fitness level.
Maximum effort is required for every repetition of each exercise to achieve optimum results.
Click on exercise below to view description:
- Aerobic Activity: Jumping Rope - 2 minutes
- Walking Twisting Lunge - 10 reps each side
- Aerobic Activity: Burpees - 30 seconds
- Push Up with Row - 5-10 reps each side
- Aerobic Activity: Mountain Climbers - 30 seconds
- Squat to Curl and Press - 15-20 reps
- Jumping Jacks - 30 seconds
- Stability Ball Hamstring Curls - 15-20 reps
- Repeat with Limited or no Rest
Equipment
- Exercise mat
- Light-moderate weight dumbbells
- Jump Rope
- Stability Ball
Due to the intensity of these types of workouts and their ability to stimulate multiple muscle groups, only perform this routine or any variations once or twice a week. You should incorporate active recovery on off-days between circuit training, including low to moderate impact aerobic activity and stretching. You can compliment your total body circuit routine with an additional 1 or 2 training days with targeted exercises geared towards strengthening lagging muscle groups.
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