Circuit Training Workout

What is Circuit Training? Circuit training programs consist of a series of resistance training exercises that an individual performs, one after another, with minimal rest. Circuit training allows for comparable fitness results without spending extended periods of time to achieve them. Circuit weight training is:

• Just as beneficial as traditional forms of cardio respiratory exercise for improving or contributing to improved fitness levels
• Produces greater levels of EPOC (the calories you burn after your exercise) and strength
• Produces near-identical caloric expenditure for the same given time spam when compared with walking at a fast pace

Source: National Academy of Sports Medicine

Warm Up

5 Minutes of a light jog

Pre & Post Flexibility

Calves, Quads, Hamstrings, Hip Flexors, Neck, Chest, Back (2 Sets / 20 Second Holds)

Core & Balance

1) Medicine Ball Single Leg Figure 8 (2 Sets / 20 Reps): Regress with no weight

 Alternate each leg coming up, passing the ball under then over for 60 seconds

2) Slow Bicycle Crunches (2 Sets / 20 Reps): Both Sides = 1 rep - Pause at each contraction.

Strength Training Circuit (Complete First 2 exercises followed by 1 minute of cardio. Repeat 3 times and move onto next 2 exercises and follow same instructions.

Chest

1) Deep Push-ups between Steps – Each hand on separate elevated step. (3 sets of 12 reps using Body Weight)

Triceps

2) Lying Dumbbell Tricep Extension (3 sets of 12 Reps using Moderate Weights)

Cardio Options Level 1 – Treadmill, Elliptical, Bike / Level 2 – Jumping Jax, Touch and Hops, Speed Ladder / Level 3 – Jump Lunges, Frog Jumps, Mountain Climbers

Back

1) Prone Reverse Fly on Incline Bench (3 Sets of 12 using Light-Moderate Weight)

1.                  Lean forward on either an inclined bench or the thigh of one leg.

2.                  With arms slightly bent, smoothly lift a LIGHT weight up to shoulder height.

3.                  Pause, then slowly lower to the starting position.

Biceps

2) Bicep Curls over Stability Ball using Cross Cable Machine – Kneel behind stability ball (3 sets of 12 Reps using Moderate Weight)

1.     Work in a strong slow motion with reasonable weight, aim for a 4-0-3 rate doing 12 reps for 3 sets.

2.      Concentrate on good form and breathing throughout the exercise. 

Cardio Options: Level 1 - Step Ups, March in place, Treadmill / Level 2 -Side Speed Ladder, Jump Rope /  Level 3 – High Step Up, Treadmill Side Gallup, Heavy Elliptical

If you enjoyed this workout, try our Total Body Training Program that is based off the circuit training structure.