Circuit training is an intense, full-body workout that can be done inside of 30 minutes. That's what makes it effective for people who are pressed for time. If you are doing circuit training, you have several exercises to choose from. Your goal is to target all your major muscle groups. At the gym, you have machines, free weights and stability equipment at your disposal. All these tools can be utilized with your exercises.
Ball Push-Ups
The ball used in ball push-ups is a stability ball. By doing push-ups on the ball, your body is off balance and you are forced to recruit a high number of muscle fibers. The ball push-up works your chest, arms and core. Place your shins hip-width apart on the ball, place your hands slightly wider than shoulder-width apart on the floor and lift your hips up to get your back straight. Slowly lower yourself down by bending your elbows. Once your chest is within a fist-width of the floor, push back up and repeat for 15 to 20 repetitions. You can make this exercise more challenging by placing your toes on the ball.
Seated Military Press
Seated military, or shoulder, presses work the tops and sides of your shoulders. You need a workout chair and dumbbells to do them. Sit on the chair while holding the weights right above your shoulders with your elbows bent and your palms facing forward. Carefully push the weights above your head and toward each other until they are 10 inch apart. Slowly lower and repeat 15 to 20 times.
Lat Pull-Downs
Lat pull-downs work your back muscles; they are done on a lat machine at the gym. Attach a straight bar to the pulley, sit on the seat and place the padded support down on your thighs. After reaching up and grabbing the bar with a wide, overhand grip, lean back slightly and pull the bar down to your chest. Slowly, let it rise back up. Repeat for 15 to 20 repetitions. When you pull the bar down, squeeze your shoulder blades together.
Triceps Push-Downs
Your triceps are the muscles found on the backs of your upper arms. In a gym circuit workout, you can target them by doing triceps push-downs on one side of a cable machine. Attach a straight bar to a high setting, stand facing the weight stack. Grab the bar with an overhand, shoulder-width grip. Your feet should be shoulder-width apart at this point. Keeping your upper arms tight against your sides, push the bar down to your thighs, and slowly let it come up to chest height. Repeat 15 to 20 times.
Cable Curls
Cable curls work your biceps. You can easily go right from triceps push-downs into this exercise. Adjust the straight bar to a low setting, stand facing the weight stack with your feet shoulder-width apart. Hold the bar in front of your thighs with a shoulder-width underhand grip. Keeping your upper arms tight against your sides, lift the bar up toward your chest by contracting your biceps. Slowly lower and repeat 15 to 20 times.
Leg Press
A leg press machine works your thighs and butt simultaneously. Sit on the seat, rest your back on the backrest and place your feet shoulder-width apart on the platform. After you push up, flip the safety latches over. Lower the platform toward your body. Once your knees bend to 90-degree angles, push back up. Repeat for 15 to 20 repetitions.
Ball Crunches
Stability ball crunches work your abs. They are performed from a face-up position. Lie on the ball with your knees bent, feet shoulder-width apart on the floor and your head and shoulders slightly lifted. After placing your hands on the sides of your head, lift your torso forward and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 repetitions.
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