Circuit training workouts can be used with many fitness modalities, including with strength training to improve your body-building workouts. Since circuit workouts are based on time and quick movements between exercises, it is helpful to determine your exercise movements before you begin your workout. Also, place all necessary equipment within reach before you begin your workout so that you do not waste time searching the gym or your home for one dumbbell.
Training
Circuit training is an order of exercises that you move through with minimum rest. Depending on your strength abilities, you may choose to repeat the circuit one to five times. This style will help you develop strength and will also improve your endurance. You can choose whether to time your exercises or to complete the exercise according to the number of repetitions. For example, you may choose to perform a bicep curl for one minute or for 10 repetitions.
Circuits
One circuit is a completion of all the exercises you have chosen. Most circuits contain strength exercises for the entire body, so you would not perform CT every day. Your muscles require a day of rest to repair and rebuild the muscle tissue. As you progress in your fitness abilities, you could choose specific strength circuits to focus on your upper body one day and your lower body the next.
Gym Circuit
At the gym, you could incorporate exercise machines into your CT workouts. An example of a CT workout at the gym would include an arm curl exercise, either with dumbbells or on a machine; an arm extension, using dumbbells or a machine; a leg press; shoulder press; pull-ups; chest press; abdominal crunch; back extension; leg extension; and leg curl. You would begin with the arm curl and perform 10 repetitions of each of the exercises in order. Use minimal rest, such as 30 seconds, between the exercises. Once you complete the circuit, you can repeat it for additional strength gains.
Home Circuit
CT is an effective at-home body building workout that you can perform with minimal equipment. Use dumbbells for additional resistance during the exercises. An example of exercises you can choose for CT at home include a squat; push-ups; abdominal crunch; side leg lifts; lunges; arm dips off a chair; overhead shoulder press; swimming motion for back strength; plank, upper push-up position; pull-ups; and arm curls with weights or soup cans. Complete your circuit by performing 10 repetitions of each exercise, or use time and perform 30 to 60 seconds of each exercise. Use minimal rest, such as 30 seconds, in between exercises. As your strength and endurance improve, increase the number of circuits completed.
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