Circuit training is a quick and efficient workout that works to gain muscular strength and endurance. Exercises are performed at various stations, and weight resistance can be easily selected by placing a pin in the desired weight. A full-body workout can be completed in as little as 30 minutes. Two to three workouts weekly for 30 minutes will increase strength (the ability to lift heavier weights) and endurance (the ability to lift a weight many times).
Chest, Shoulder and Triceps
Complete one to two sets of 10 to 12 repetitions for each exercise. Start with seated or vertical chest presses to work both chest and tricep muscles. With arms bent and gripping the handles, press arms forward until fully extended. Hold, then slowly return to the starting position.
Continue with the pec deck machine to isolate chest muscles. In a seated, upright position, bend arms and place forearms on pads or grip handles. Squeeze the chest and bring pads or handles together, hold, then slowly return to the starting position.
Do overhead presses to work the shoulders and triceps. In a seated, upright position, bend arms and grip handles. Lift the arms up until they are fully extended. Hold, then slowly lower, returning to the starting position.
Continue with lateral raises to isolate shoulder muscles. In a seated position, bend arms and place hands against pads or grip handles. Lift the pads or handles out to the sides, hold, then slowly return to the starting position.
Finish with tricep pushdowns to isolate tricep muscles. Bend the arms and grip the bar while standing. Push the bar down towards the thighs until your arms are fully extended. Hold, then return to the starting position.
Back and Biceps
Complete one to two sets of 10 to 12 repetitions. Start with lat pulldowns to work your back and biceps. Sit and arch your back slightly. Keep your legs bent with knees under roller pads and hands gripping the ends of a lat bar. Begin the exercise by squeezing the shoulder blades together and pulling the bar towards your chest. Hold, then slowly return to the starting position, relaxing the back muscles and letting your shoulder blades separate.
Continue with a seated rowing exercise, again to work your back and biceps. Sit with back your straight, knees slightly bent and hands gripping the bar. Start by squeezing the shoulder blades together and bringing the bar towards your ribs. Hold, then slowly return to the starting position, relaxing your back muscles and letting your shoulder blades separate.
Finish with bicep curls that will work your bicep muscles. In a standing position, extend your arms towards the thighs and grip the curl bar. Bend the arms, keeping the elbows down, and squeeze the biceps to bring the bar up to your chest. Hold, then slowly return to the starting position.
Lower Body and Ab Exercises
For legs, complete one to two sets of 12 to 15 repetitions. Start with leg extensions that will work your quadriceps, the front thigh muscles. Sit with your back straight, legs bent and feet under the roller pads. Extend the legs, bringing your feet up to a horizontal position. Hold, then slowly lower to the starting position.
Continue with seated leg curls to work your hamstings, or the back thigh muscles. Sit with your back straight, legs extended, knees under the pad and feet above the roller pad. Bend your knees, bringing your feet down towards the floor. Hold, then slowly lift towards the starting position.
Finish the workout with machine crunches that will build abdominal muscles. Sit with your back straight, the chest behind the pad with arms at sides. Tighten your ab muscles and bend the torso, bringing the pad down to your thighs. Contract the ab muscles, holding the pad down, then slowly relax the abs, bringing the pad up to the starting position.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; McArdle, Katch & Katch; 1986
- "Health/Fitness Instructor's Handbook"; Edward T. Howley & B. Don Franks; 1986
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