31 Jul, 2021 In Lifestyle & TravelSport

Keeping Fit: Circuit Training (Part 1)

Circuit Training

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.

Circuit Training 1


Lateral raises

with elastic / dumbbell


Unilateral / together

Perform a range of motion only.

Shoulder abduction between 45° and 90°



Calves standing on steps 

with weight


Unilateral or sitting on a chair / bench

with the weight on the knees (unilateral)

Circuit Training 2
Circuit Training 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)



Front raises
with elastic



Prone, supine grip

Stop at 20° at the end of the negative phase and perform a new repetition

Circuit Training 4
Circuit Training 5


Hand lunges



Diagonal ballast (at 45 °)




with elastic / dumbbell


One-sided / together

Prone, neutral, reverse / supine grip

Circuit Training 6
Circuit Training 7


Step up on chair / bench 


Knee height


With hand / weight



Standing pulley 
with elastic


Horizontal torso on bench / chair

Unilateral / Free (together)

With elastic (prone, neutral, reverse / supine grip)

Circuit Training 8
Circuit Training 9



with semi-stretched legs


with ballast



Single or single-sided hip thrust 

with pelvis weight 

Circuit Training 10
Circuit Training 11



Hands close together: 20/25 cm 


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

Circuit Training 12
Circuit Training 13


Push-ups on the arms 

Hands 10 - 15 cm wider than the shoulders



With a rise of 10 - 15 cm under one hand: ball, book, step, etc... 


Abdominal Circuit
To be performed consecutively. For unilateral or alternating exercises, the number of indicator repetitions is meant per side.

Circuit Training

Check out Part 2 to this article!


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