Circuit training at home comprises strength exercises organized in such a way that an overload can be applied to the musculoskeletal system while simultaneously stimulating the cardiovascular system.
Circuit training is a great way to improve your strength and general fitness levels. It can be devised without the use of any equipment, because of this it is an ideal training method for anyone wanting to training at home.
Exercises should be arranged so that alternate muscle groups are used, for example, legs, arms, abdomen and backs. Any number of exercises can be used in a circuit, but usually between 6 and 12. The exercises are arranged as stations, having done a predetermined number of repetitions at one station, you should then move immediately on to the next, until all stations have been visited.
Having completed one full circuit, there is usually a recovery period of about 2-3 minutes. To progress, one may increase the number of repetitions per exercise or the time designated for the exercise (i.e. from 20s to 30s). The exercise load can also be progressed by decreasing the recovery period between each sets or increasing the number of sets in a training session.
As an example, here are some exercises for your circuit training at home routines:
Squats are pretty simple. You just have to sit down in squatting position and then stand up. Your arms should be out stretched in front of you as you squat.
Begin with the push up position. With your arms remaining on the floor, jump moving both your feet toward your hands and then jump back to the starting position- first forward, then back, repeat this action. Keep your back as low as you can.
Begin by supporting the body off the floor – horizontally. Your hand should be shoulder width apart with fingers pointing to the front. Now, lower your body to the floor by flexing the elbow, but don’t touch the floor with your chest. Now, extend your arms and lift yourself up again. A modified version of the press-up can be performed by supporting lower body on the knees and not toes. This is often done by individuals whose upper body strength levels are poor to begin with.
Burpees are an important part of any circuit training regime, and come into its own when you have limited equipment and space to exercise such as when you are circuit training at home. The exercise provides an excellent exercise stimulus for the whole body. Begin in the standing position, bend forward placing both hand on the ground, keeping the arms straight. Extend your legs backward and then bring them forwards again – return to the standing position. Repeat.
In this exercise, you begin in standing position, arms by your side. You
jump and as you do so you bring your arm together up above your head,
as you land you do so with your legs wide apart. Now jump again and
return to a position where your arms are down and by your side and feet
are together. Repeat this action for the duration of the exercise as
fast as you can.
These are pretty common trunk exercises, and you can easily include them in your circuit training at home routines. These exercises are great at developing your abdominals strength.
Leg raises are done by lying on your back with your knees bent and off the floor. Your arms are by your side, palms turned down. You then straighten your legs while lowering your feet to the floor. When you lower your legs, try to keep your feet from touching the ground. Then raise the legs up and then down again.
Crunches are done by lying on your back with your knees bent, but this time your feet are remain firmly on the floor, your hands should be rested on your thighs. You should then raise your upper body using small upward and downward movements ensuring your lower back stays in touch with the floor at all times. There are many variations of this exercise.
Sit ups are exactly what it says on the tin. You
should lie on the ground, with legs bent and feet on the floor. Both
hands should be crossed at the front of your body, resting on your
chest, you should raise from the floor to just below parallel and then
lower yourself back down – with control.