Circuit training usually alternates between cardiovascular and strength training exercises. You also can use a circuit to alternate upper and lower body strengthening exercises, or different cardiovascular exercises. Whichever circuit you choose to use, a variety of strength training moves will keep this workout type fresh for your body and your mind.
Lower Body
Strengthening your legs is an important portion of a circuit training workout. Exercises such as squats and lunges will strengthen your entire lower body. Isolation exercises such as calf raises and stiff-legged dead lifts target specific lower body muscle groups. If you have access to exercise machines, a leg press, leg extension and leg curl may be included in your circuit.
Upper Body
Upper body strength can be obtained by including push-ups, pull-ups, dips and planks into your circuit program. If you have dumbbells available, perform biceps curls, triceps extensions and shoulder presses to strengthen your arms and shoulders. If exercise machines are an option, a chest press, back pulldown, shoulder raise, arm curl or arm extension will add variety to your workout.
Core
Include the muscles in your abdomen in your circuit workout. Trunk curls to the front and the sides are effective for strengthening your abdominals. A stability ball provides a variety of options such as a crunch, a knee pull-in or a side-lying crunch. Machines also are available to strengthen the stomach and include ab curls, ab rolls, or rope pulldown crunches.
Full Body
Another option for circuit strength training exercises is to perform full body movements. You can include squat thrusts, mountain climbers or side planks to train your upper body, lower body and your core. When working with weights, a combination squat and biceps curl will save you time by training upper and lower body together.
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