Circuit training is a series of quick exercises focusing on resistance, completed in a sequential order, with only short breaks in between. Lighter weights used at moderate intensity, combined with the use of a new muscle or muscle groups for each exercise, allow you to continuously exercise without failure from fatigue. The complete set of exercises form a circuit of total body, upper body, lower body and core/trunk exercises.
Always consult a physician before starting any exercise program.
Total Body Circuit Training Exercises
Start the circuit with a workout of your entire body before hitting the circuits that target specific body areas. Working all of your muscles will get blood flowing to the entire body and prepare you for subsequent legs of the circuit. While you will take longer breaks (up to 10 minutes) between circuit segments, take only brief breaks between the exercises within a circuit. Exercises in this leg of the circuit will include jumping jacks, squat jumps, burpees, skipping, dumbbell squat and swings, tuck jumps, running in place with high knees, squat thrusts and fast-feet step-ups.
Upper Body Circuit Training Exercises
The second component of your circuit will focus on upper body strength. Alternate the upper body muscles and muscle groups you are using to prevent fatigue. For example, work arms, then back, then chest, rather than working arms twice in a row (e.g., biceps, then triceps). Exercises for this leg of a circuit can include a variety of dumbbell exercises, push-ups, bench dips, pull-ups and chin-ups.
Lower Body Circuit Training Exercises
After your break from upper body exercise, you'll want to work on your lower body. Again, alternate between quads, calves, glutes and hamstrings. Lower body circuit exercises include various squats and lunges without weights, and various dumbbell exercises, including squats, lunges, calf raises, deadlifts, step-ups, and leg adduction and abduction exercises.
Core Region Circuit Training Exercises
Finish your circuit by working on your core. Exercises in this circuit, which target the abdominal muscles, include crunches, double crunches, oblique crunches, sit-ups with a twist, bicycle kicks and hip thrusts.
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