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Circuit training

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Circuit training is a high-intensity workout that improves both strength and endurance. It involves doing a circuit of exercises with little rest in between. Exercises should work different muscle groups to avoid fatigue. Sample circuits provided include body weight exercises and those using equipment, done for 20-40 seconds each with short rest periods in between circuits. The workout can be progressed over time by increasing exercise time and decreasing rest periods between circuits.

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How to Get the Most from Your Workout Circuit Training
UW – La Crosse B.S. Exercise and Sports Science Emphasis in Fitness Strength and Conditioning Concentration National Strength and Conditioning Association Certified Personal Trainer (NSCA-CPT) American Red Cross Lifeguard/CPR/AED Water Safety Instructor My Background
What Exactly is Circuit Training? A workout designed to enhance: Strength, Flexibility, and Stamina Fast paced High repetitions Minimal rest It allows you to benefit: Aerobically (with oxygen/cardio) Anaerobically (without oxygen/ resistance training) In the same training session!
General Fitness Variety of resistance exercises High intensity cardiovascular exercises Quick succession Improves both strength and endurance For individuals short on time: 2-4 brief sessions per week Effective way to develop all-round fitness How It Can Be Used
≥ 48 hours between sessions that work the same muscle groups General Guidelines
Easily structured to provide a total body workout Develops muscular strength and aerobic endurance Can be adjusted to suit age, fitness and health of individual Advantages
Can require specialized equipment At times, ample space is required High reps is less suitable for those wishing to bulk muscularly Disadvantages
Step 1: Identify possible exercises from available equipment Step 2: Identify on paper 1-3 circuits of 8-12 exercises In each circuit, no 2 consecutive exercises should work the same muscle group (i.e. push ups then chest press) It is important to warm-up before and cool-down after each session Planning Your Workout
Sample Workout Circuit I Exercises Work Rest # Rest Squats 20 sec 20 sec 2 2 min Bench Press Lat Pulldown Side to Side Jumps Stability Ball Crunches Triceps Pushdown Leg Extension Burpees (squat thrusts) Biceps Curl Leg Curl
Sample Workout Circuit 2 Exercises Work Rest # Rest Mountain Climbers 20 sec 20 sec 2 2 min Push-Ups Lunge with Biceps Curls Bent Over Row Stability Ball Plank Jumping Rope Step-Up Back Extensions Core Twists Skull crushers
Time to Practice Making Your Own Workout
Progressing Your Workout   Exercise Circuits Week Work Rest Number Rest 1 20 sec 20 sec 2 2 min 2 30 sec 30 sec 2 2 min 3 40 sec 40 sec 2 3 min 4 20 sec 20 sec 3 2 min 5 30 sec 30 sec 3 2 min 6 30 sec 30 sec 4 2 min 7 40 sec 40 sec 3 3 min 8 30 sec 30 sec 3 2 min
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Circuit training

  • 1. How to Get the Most from Your Workout Circuit Training
  • 2. UW – La Crosse B.S. Exercise and Sports Science Emphasis in Fitness Strength and Conditioning Concentration National Strength and Conditioning Association Certified Personal Trainer (NSCA-CPT) American Red Cross Lifeguard/CPR/AED Water Safety Instructor My Background
  • 3. What Exactly is Circuit Training? A workout designed to enhance: Strength, Flexibility, and Stamina Fast paced High repetitions Minimal rest It allows you to benefit: Aerobically (with oxygen/cardio) Anaerobically (without oxygen/ resistance training) In the same training session!
  • 4. General Fitness Variety of resistance exercises High intensity cardiovascular exercises Quick succession Improves both strength and endurance For individuals short on time: 2-4 brief sessions per week Effective way to develop all-round fitness How It Can Be Used
  • 5. ≥ 48 hours between sessions that work the same muscle groups General Guidelines
  • 6. Easily structured to provide a total body workout Develops muscular strength and aerobic endurance Can be adjusted to suit age, fitness and health of individual Advantages
  • 7. Can require specialized equipment At times, ample space is required High reps is less suitable for those wishing to bulk muscularly Disadvantages
  • 8. Step 1: Identify possible exercises from available equipment Step 2: Identify on paper 1-3 circuits of 8-12 exercises In each circuit, no 2 consecutive exercises should work the same muscle group (i.e. push ups then chest press) It is important to warm-up before and cool-down after each session Planning Your Workout
  • 9. Sample Workout Circuit I Exercises Work Rest # Rest Squats 20 sec 20 sec 2 2 min Bench Press Lat Pulldown Side to Side Jumps Stability Ball Crunches Triceps Pushdown Leg Extension Burpees (squat thrusts) Biceps Curl Leg Curl
  • 10. Sample Workout Circuit 2 Exercises Work Rest # Rest Mountain Climbers 20 sec 20 sec 2 2 min Push-Ups Lunge with Biceps Curls Bent Over Row Stability Ball Plank Jumping Rope Step-Up Back Extensions Core Twists Skull crushers
  • 11. Time to Practice Making Your Own Workout
  • 12. Progressing Your Workout   Exercise Circuits Week Work Rest Number Rest 1 20 sec 20 sec 2 2 min 2 30 sec 30 sec 2 2 min 3 40 sec 40 sec 2 3 min 4 20 sec 20 sec 3 2 min 5 30 sec 30 sec 3 2 min 6 30 sec 30 sec 4 2 min 7 40 sec 40 sec 3 3 min 8 30 sec 30 sec 3 2 min