🚨 Circuit Training Guide
✅ Today we are going to talk about circuit training! It’s fast, varied, and effective. If you find yourself with no time to get sweaty or getting bored on a treadmill, a circuit training workout it is your choise
Some of the workouts will have multiple circuit choices for you to pick, depending on your fitness level.
✅ Level One
- 20 Alternating Step Ups (10 each leg)
- 10 Elevated Push Ups
- 10 Swing Rows
- 8 Assisted Lunges
- 10 Bent Leg Reverse Crunches
✅ Level Two
- 10 Bench Jumps
- 10 Lower Incline Push Ups
- 10 Body Rows
- 8 Lunges
- 10 Straight Leg Reverse Crunches
🚨 LEG DAY
Leg exercises aren’t just for quads and hamstrings—these exercises will work your core muscles, improve your balance, and grant you the added benefits of things like grip strength.
✅ DO IT THIS CIRCUIT
- 10 one legged squats – each side [warning super-difficult, only attempt if you’re in good enough shape]
- 20 body weight squats
- 20 walking lunges (10 each leg)
- 20 jump step-ups (10 each leg)
- 10 pull ups [or inverted bodyweight rows using your kitchen table]
- 10 dips – bar stools
- 10 chin ups [or inverted bodyweight rows with underhand grip]
- 10 push ups
- 30 second plank
✅ For the sake of your physique and training results, here are 5 strength-building lower body exercises to ensure you never skip leg day.
The legs consist of many muscles so you will need to use a good amount of volume, many angles and different exercises to stimulate all the muscles of the legs. Our rep range will depend on the exercise. I like to use a lower rep range (4-6) with most of the compound exercises to help build strength and a solid foundation.
🚨 DELTOIDS WORKOUT
The “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence. And then again. You cycle through the planned sequence of exercises, or circuit, multiple times.
🚨 That’s circuit training.
Generally you hit each major muscle group during one full circuit. You may do lower body for one exercise. Then upper body the next.
You’ll find all sorts of difference circuit training sequences. Here’s some things most will have in common:
- Several different exercises. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.
- Little to no rest in between. The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.
- Rinse and repeat. Generally you’ll run through your circuit a few times. Three rounds is common.
🚨 Six pack Abs
Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).
What’s the difference, you wonder?
- Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push up or pull up. These exercises help build and tone muscle.
- Aerobic Exercise. “Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exercise.