Fun and Effective Circuit Training Designs
July 23, 2010
Circuit training, which is simply working within a “circle or circus” format, can be a time-efficient, fun and effective way to train. It can be designed to focus upon cardio, muscular strength or endurance and even flexibility training. Check out the following circuit training designs and see if one, two or all three might be a good fit for you. If you need further details on these circuits, please contact me. As always, prior to beginning any exercise program, please consult your physician.
This circuit will combine both cardio and muscular strength training stations; it is 45 minutes in duration with 75 seconds on each station (two 30-second work intervals; one 15 second active recovery interval between sets on weight training stations; work straight through on cardio stations). Attempt to complete the circuit two-three times through.
Station 1 Jump rope – skip or jump – cardio
Station 2 Pushups- modified or full
Station 3 Over the top of a step or BOSU – cardio
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Station 4 Squats with moderate to heavy dumbbells
Station 5 French Curls with one heavy dumbbell (triceps)
Station 6 Jumping Jacks- modified or full -cardio
Station 7 Bent Over Lat Rows on bench with one heavy dumbbell*
Station 8 Stationary Lunges with biceps curls – moderate/heavy dumbbells*
Station 9 Jump Squats or Leaps- cardio
Station 10 Prone Roll Outs on stability ball (abs/core)
Weight Training Circuit
This circuit will concentrate on muscular strength training; it is 45 minutes in duration with two 30-second work intervals; one 15-second active recovery interval on each station between sets, then move on to the next station. Attempt to complete this circuit one-two times through.
Station 1 Pec Flyes on stability ball – moderate/heavy dumbbells
Station 2 Stationary Lunges – heavy dumbbells suspended by side of thighs*
Station 3 Pull Ups – modified or full from a TRX, pull up bar or Smith machine bar
Station 4 Standing Abduction with cuff tubing- next to wall or other stable support*
Station 5 Biceps Curls – fixed barbell – moderate/heavy
Station 6 Step Ups – 8-12 inch platform – holding moderate/heavy dumbbells
Station 7 Lateral Raises – moderate dumbbells
Station 8 Supine Roll Outs – Hip Extension – stability ball
Station 9 Standing Lateral Flexion – one heavy dumbbell*
Station 10 Triceps Dips – from bench
Abdominals/Core Circuit – This circuit will concentrate on strengthening the abdominals and core muscle groups; it should take approximately 15-20 minutes to complete one to two times through.
Station 1 Roll Ups – 12 reps
Station 2 Reverse Curls with 90 degree legs and rotations – 12 reps (R/L= 1 rep)
Station 3 Bicycles – 12 reps (R/L = 1 rep)
Station 4 Prone Roll Outs – stability ball – 8 reps
Station 5 Lateral Flexion – stability ball – 8 reps each side
Station 6 Spinal Extension – prone – stability ball – 8 reps
Tips for safe, effective and fun circuit training:
• Always perform a 5-10 minute warm-up prior to beginning/cool down/stretch to end any circuit training
• Keep moving from one station to the next without delay
• Lighten the weight increment as needed
• Stability first; mobility second
Next week, how to keep your workouts consistent while enjoying your summer visitors.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She can be reached at her website at http://www.neversummerfitness.com, her emails at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com