Circuit training is any exercise routine that is used to develop an overall balance between strength and aerobic fitness. To get a full body workout, circuit through upper body, cardio, lower body and abdominal exercises. This will allow you to target one major muscle group while the other recovers.
Upper Body Exercises
The station that targets your upper body can consist of a free-weight exercise such as dumbbell curl or barbell shoulder press or it can feature a body-weight exercise such as a pushup. Use a wide variety of equipment to recruit new muscle fiber. Also, keep your body guessing by constantly mixing in new exercises for the same muscle group. If you typically use a dumbbell shoulder press to target the shoulders, try working a dumbbell shoulder fly to challenge them in new ways.
Cardio Exercises
Any type of exercise that will drastically elevate your heart rate such as jumping rope, jogging in place or jumping jacks can be performed during your cardio circuit. Aerobic exercise will allow your muscles to recover while keeping your heart rate elevated. Plyometrics are another form of cardio that uses explosive movements, such as jumping squats, to recruit a large amount of muscle fibers during cardio exercise. Plyometric training is based on using movements that are similar to the type of movement that would be done in a particular sport or activity to improve performance.
Lower Body Exercises
Squats, lunges and calf raises are examples of lower body exercises that will target your quadriceps, hamstrings, calves and glutes. Targeting your lower body will allow your upper body to rest and heart rate to reduce slightly. Using dumbbells to increase intensity or compound exercises such as squats with a calf raise to target multiple lower body muscles in one exercise.
Abdominal Exercises
Training your abs will allow your upper and lower body to recover before repeating the circuit. Crunches, situps and holding a plank will train your entire core and help improve balance, strength and coordination. Use various movements such as bicycle crunches and V-ups to train your obliques, the sides of your abdominal region.
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