Traditional circuit training workouts combine multiple exercises, in a sequence, to target strength and stamina. Many fitness enthusiasts enjoy circuit training's challenging nature and the benefits it provides. Many benefits include the development of an all-around level of fitness, improved cardiovascular endurance, improved muscle tone, increased calorie burn and reduced boredom. "Fitness" magazine suggests that strength circuits can burn approximately 9 calories per minute.
Dumbbell Circuits
Dumbbell circuits are an effective, inexpensive form of circuit training that can be done anywhere with a pair of dumbbells. An example dumbbell circuit with cardio intervals is shown below. Perform this circuit on 3 non-consecutive days.
Standing One-Leg Fly: 5 repetitions on each side.
Squat with Single Leg Arabesque: 16 repetitions; alternating.
Cardio Interval: Shuffle side-to-side for 1 minute then jog or march in place for 1 minute.
Hamstring Curls with Triceps Extension: 8 repetitions on each side.
External Rotation and Plie Squat: 15 repetition on each side.
Plank with Row: 10 repetitions on each side.
Cardio Interval: Jump rope for 1 minute then shuffle side-to-side for 1 minute
Weighted Bar Circuits
Weighted bar circuits add variety to your circuit routine with all the same benefits of traditional circuit training methods. An example of a weight bar circuit focusing on toning the legs and glutes is shown below. It is suggested that you perform this circuit on non-consecutive days.
Wide Squat with Bar: 20 repetitions; resting for 30 seconds and repeating for a total of 4 sets.
Narrow Squat with Bar: 20 repetitions; resting for 30 seconds and repeating for a total of 4 sets.
Resistance Band Circuits
Resistance band circuits can effectively tone and strengthen the body with a convenient and inexpensive piece of equipment. An example of a resistance band circuit focusing on the total body is shown below. It is suggested that you perform this circuit on non-consecutive days.
Resistance Band Squats: 30 seconds; rest for 60 seconds, then perform the next exercise
Resistance Band Lunges: 30 seconds; rest for 60 seconds, then perform the next exercise
Resistance Band Bent Over Lunges: 30 seconds; rest for 60 seconds, then perform the next exercise
Resistance Band Lateral Rows: 30 seconds; rest for 60 seconds, then perform the next exercise
Resistance Band Biceps Curls: 30 seconds; rest for 60 seconds, then perform the next exercise
After completing this circuit, rest for 3 minutes and perform the circuit again.
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