People work such long hours that it is hard for them to find time for a sport. Working practically 24/7, means that people may encounter challenges when setting a goal to get in great physical shape. Nevertheless, building a better body requires, in addition to the necessary technical skills, enormous motivation.
What is Circuit Training?
Circuit training involves rotating through several stations, performing different exercises to time or repetitions, back to back, with minimum rest until the circuit is completed. Apart from keeping things exciting because you will never know what to expect, this helps the mind remain in the zone.
The result of all of this is a high metabolic rate for hours and hours after the session which means that you will be burning fat even while you are lounging on the sofa or sitting at your desk!
There are various ways of constructing a circuit, but they would normally contain several movements including body weight, weighted and dynamic exercises. In your local park, you can create your own aerobic plus strength circuit by alternating brisk walking, cycling, or running on a trail with push-ups, dips and squats, incorporating things found in nature, such as a tree, a boulder, or even a park bench. Alternatively, you can always create your circuit set-up at home!
The active circuit is a fun, high-intensity way to build a toned, lean body, improve overall strength, lose weight and, most importantly, feel vitalized and incredible!
Circuit Training Exercises
An effective basic program covers at least 6 months. This gives time for the body to show important changes. The objective is to shape the body, using a variety of exercises to focus on different parts of the body.
One of the most effective circuits involves training four times a week. This ensures both your body and your mind stay strong. There is no one "best" circuit workout. Like with all types of training, what is "best" will depend on the individual and their goals. Here are some examples of what may be the best way to train depending on your goals.
1
Lateral raises
with elastic / dumbbell
Unilateral / together
Perform a range of motion only.
Shoulder abduction between 45° and 90°
2
Calves standing on steps
with weight
Unilateral or sitting on a chair / bench
with the weight on the knees (unilateral)
3
Asymmetrical squat / squat on step
Unilateral with step on left foot and on the right foot on alternate days
With hand or ballast (beyond the complete squat)
4
Front raises
with elastic
Alternating
Prone, supine grip
Stop at 20° at the end of the negative phase and perform a new repetition
5
Hand lunges
Diagonal ballast (at 45 °)
Alternating
6
Curl
with elastic / dumbbell
One-sided / together
Prone, neutral, reverse / supine grip
7
Step up on chair / bench
Knee height
Alternating
With hand / weight
8
Standing pulley
with elastic
Horizontal torso on bench / chair
Unilateral / Free (together)
With elastic (prone, neutral, reverse / supine grip)
9
Deadlifts
with semi-stretched legs
with ballast
10
Single or single-sided hip thrust
with pelvis weight
11
Push-ups
Hands close together: 20/25 cm
12
In-line lunges / asymmetrical in-line lunges on steps
Alternating with steps on left foot and on right foot on alternate days
In place (forward)
With ballast
13
Push-ups on the arms
Hands 10 - 15 cm wider than the shoulders
Asymmetrical
With a rise of 10 - 15 cm under one hand: ball, book, step, etc...
14
Abdominal Circuit
To be performed consecutively. For unilateral or alternating exercises, the number of indicator repetitions is meant per side.
