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.

Circuit Training Routines- A Sample

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.

Also, after completing the circuit, go through a cool down routine to complete the session.

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

Circuit 1

  • 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 legs.
  • Jog: Jog for 5 minutes at a brisk speed. Recover for about 1 minute.
  • Pushups: On toes or knees, for about 30-60 seconds
  • Single 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.

Circuit 2

These circuit training routines should be done in the second circuit.

  • Squat 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.
  • Lunge 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 legs.
  • 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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