Circuit training incorporates several different exercises performed at structured intervals throughout the routine. During the workout, the participant will move from circuit to circuit to perform a combination of cardio and strength training exercises. Circuit training routines are typically designed to target four main areas of the body: upper body, lower body, full body and core.
Upper Body
The upper body parts include the chest, upper back, shoulders, neck and arms. Exercises designed to strengthen these areas should be included in your circuit. Upper body exercise can be performed with or without gym equipment, but consider investing in a set of dumbbells as they are an effective tool for conditioning the upper body.
Push-ups and bench presses are examples of exercises that work the chest muscles. Rowing exercises strengthen the back, and can be performed on a rowing machine or by simulating rowing motions while holding dumbbells. For the shoulders, incorporate shoulder presses, using either a barbell or dumbbells, or perform lateral dumbbell raises. The arm muscles also benefit from the back, chest and shoulder exercises, but if you want to condition them further, consider bicep curls and overhead dumbbell extensions.
Lower Body
Lower body exercises should focus on the legs, hips and buttocks. As these large muscles are strengthened, they burn fat, increase mobility and improve balance. Step climbing and cycling are examples of exercises for the lower body. Non-equipment-based exercises to consider for your circuit routine include squats, lunges, leg curls and leg extensions.
Full Body
A full-body circuit training routine should consist of cardio and strength training exercises that focus on all of the muscle groups. Incorporate strength training at the gym with the use of a combination of machines designed to strengthen the upper and lower body. At home, use dumbbells and resistance bands for the strength training portion of your workout. Perform cardiovascular exercises on a treadmill or elliptical machine, or without the use of gym equipment through activities such as squat thrusts, jumping jacks, jogging or jumping rope.
Core Body
Core-body circuit training routines target the abdominals and trunk. At the gym, use an abdominal machine such as an ab bench or crunch machine. An exercise ball can also be used when performing core body exercises, either at the gym or at home. Basic core exercises that you can do almost anywhere include a variety of sit-ups, abdominal crunches and back extensions.
Considerations
When creating a circuit training routine, consider the muscle groups you wish to target, the type of equipment available and the length of time you will commit to your workout. Typical circuit training routines consist of a variety of six to 10 exercises, performed in short intervals of a few minutes each, with no rest between movement from one exercise to the next. These routines can be performed a few days a week, but not so often as to overwork the muscles. Seek the advice of a physician regarding the intensity level that is suitable for you as a beginner to circuit training.
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