Circuit training is a combination of exercises designed to maximize muscular strength and endurance. Circuits can be all cardio, all strength or a combination of the two. Eight to ten stations are set up with a series of exercises that are completed consecutively with little to no rest in between stations. This form of training is helpful if your schedule does not allow for much time at the gym. It will also help add creativity and intensity to your current workout regimen.
Jump Rope
Grab a jump rope and jump for 2 minutes without stopping.
Pushups
Lie face down on a mat with your arms slightly wider than shoulder-width apart and both hands on the floor. Keep your legs extended with your toes on the floor and lift your entire body up. Keep your hips up with your spine in alignment and engage the abs. Exhale and bend the elbows until your chest is about 2 inches from the floor. Hold this position for 1 count, return to starting position and inhale.
Plie Squats
Stand with your feet wider than shoulder-width apart and turn your toes out. Hold a dumbbell at one end in both hands, keeping your back straight and chest up. Engage the abs, bend the knees and slowly lower your glutes toward the floor. When your legs are bent at 90 degrees, or as low as your flexibility allows, return to starting position.
Curl and Press
Sit on a low bench holding a dumbbell in each hand. Keep your back straight and bend your elbows until the dumbbells are in front of the shoulders. Next, press the dumbbells up over head. Hold for three counts and return to starting position. This exercise will help strengthen the biceps and shoulders.
Plank Mountain Climbers
Get into the pushup position with the palms of your hands on a mat. Your hips should be up, your back straight and toes on the floor. Contract your abdominal muscles and hold the plank position for 10 seconds. Next, bring your right knee into your chest and back to starting position. Immediately repeat the same movement with the left knee and continue with a steady rhythm. The movement should simulate running. Complete this exercise for a total of 20 counts.
References
- Fitness Magazine: Circuit Training
- "Save Time with Circuit Training"; Lisa Wolfe; 2005
Member Comments