Circuit Training Routines - A Sample
Circuit training routines are designed to combine strength and
cardiovascular training methods to improve general fitness and
improvements can be realized in a relatively short period of time.
There are many routines that you can follow or devise for yourself and
as long as you follow the general guidelines for designing a circuit
training routine, the only limitation is your imagination. As an
example, a sample routine is given here to help you get on the way.
This routine has 2 circuits, each circuit has 6 exercises, each
exercise must be completed, one following immediately onto the other.
There is a rest period in between each circuit. Each exercise must be
performed for a specific time period and then continue on to the next
exercise in the sequence. Once all the exercises are done, this
represents one complete circuit.
But, before you begin, as always
make sure that you warm up thoroughly to decrease any injury risk and
to prepare the body’s system for a bout of exercise.
completing the circuit, go through a cool down routine to complete the
Please keep in mind that the times given here are
suggested for average fitness levels. You can however, adjust these
circuit training routines according to your own fitness level by
increasing or decreasing the time period.
There are some items of
equipment that will be necessary to complete the circuit, but they are
items that can be easily purchased. And if all else fail, then the
exercises can be modified so that no equipment is needed at all. Find out more about circuit training at home.
- For beginners: Do circuit 1 once.
- For intermediates: Do both circuits once
- For advanced: Do both circuits 2-3 times
- Squats (using a Swiss ball): Keep the exercise ball behind
your back and up against the wall as you squat. Bend your knees and
lower your body down so that your thighs are parallel to the ground.
Repeat this for 30-60 seconds.
- Jump Rope
(skipping): Skip or jump with a rope for about 30 -60 seconds (with both
feet together). Do not jump too high and try to limit each jump to
about 1 inch off the floor.
- Lunges: Stand with
split stance – it doesn’t matter which leg is in the front. Bend the
knees into the lunge position, keeping the knee behind the toes, and
torso uptight. Stay in this position for 30 seconds, and then switch
- Jog: Jog for 5 minutes at a brisk speed. Recover for about 1 minute.
- Pushups: On toes or knees, for about 30-60 seconds
Leg Squat: Stand on one leg, bring the knee of the non-supporting leg
up, then extend the leg like a front kick, but don’t lock your knee. Now
lower down into the squatting position, and then return to the starting
position. Alternate each leg and repeat for 1-3 minutes.
These circuit training routines should be done in the second circuit.
with lateral raise: Stand with your feet apart. Bend your knees and
lower yourself into a squatting position. As you do so, raise your arms
in front of you to shoulder level. Then, lower the arms as you stand up.
Repeat this for about 60 seconds.
- Side jump:
Place a pillow on the floor and stand on one side. Now jump repeatedly
sideways over it – back and forth. Make sure your knees are slightly
bent when you land on each side.
- Plank: In plank
position (holding yourself up face down horizontal to the ground on
your forearms and toes), lift one leg from the ground, keeping your
shoulders and hips square and hold that position. Change legs after
about 20 seconds.
- Jump rope/Skipping: Jump or
skip on one leg for about 30 seconds, and then switch legs. Do not jump
too high and try to limit each jump to about 1 inch off the floor.
and bicep curl: Lower your body into a lunge, and curl the forearms
towards your shoulders. Do about 20 seconds on one leg, and then switch
- Back extensions: Lie face down over a
Swiss ball support you at the hips. Keep your legs extended but in touch
with the floor and place your hands behind your head. Lower your torso
over the ball and then return to the starting position. Continue for
about 30-60 seconds.
Try these circuit training routines to progress your fitness levels and improve your performance.
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