I LOVE Circuit Training!!
Circuit training consists of a consecutive series of timed exercises performed one after the other with varying amounts of rest between each exercise.
For example, a simple circuit training routine might consist of push-ups, sit-ups, squats, chin-ups and lunges. The routine might be structured as follows, and could be continually repeated as many times u want..The fun thing about circuits is you can create your own and keep it fun & fresh!!
Examples would be like this..
Do as many push-ups as you can in 30 seconds, then rest for 30 seconds.. or long enough to catch your breath ..
Do as many squats as you can in 30 seconds, then rest for 30 seconds.
Do as many sit-ups as you can in 30 seconds, then rest for 30 seconds.
Do as many lunges as you can in 30 seconds, then rest for 30 seconds.
Do as many chin-ups as you can in 30 seconds, then rest for 30 seconds.
I love doing minute sets but if your new to this you will want to start out slow and work your way up to that..!
What makes Circuit Training so good?
The quick pace and constant changing nature of circuit training places a unique type of stress on the body, which differs from normal exercise activities, like weight training and aerobics.
The demands of circuit training tend to prepare the body in a very even, all-round manner. Circuit training is one of the best ways I've found to condition your entire body (and mind).
There are many other reasons why circuit training is a fantastic form of exercise, and what most of these reasons come down to is flexibility. In other words, circuit training is totally customizable to your specific requirements so you can do what works best for you..if you have bad knees etc. you can do exercises that won't aggravate them etc.
Circuit training can be totally personalized. Whether you're a beginner, or an elite athlete, you can modify your circuit training routine to give you the best possible results.
A circuit training routine can be modified to give you exactly what you want. Whether you want an all-over body workout, or you just want to work on a specific body area, or you need to work on a particular aspect of your sport, this can all be accommodated.
Also, you can change the focus of your circuit training routine to emphasize strength, endurance, agility, speed, skill development, weight loss, or any other aspect of your fitness that is important to you.
Circuit training is time efficient. No wasted time in between sets: Maximum results in minimum time.
You can do circuit training just about anywhere. One of my favourite places for doing circuit training is at our local high school running bleachers and hill sprints and doing drills in the field ...it's great to get out in the fresh air!!
You don't need expensive equipment. You don't even need a gym membership. You can just as easily put together a great circuit training routine at home or in a park or in the backyard. By using your imagination, you can devise all sorts of exercises using things like chairs and tables, and even children's outdoor play equipment like swings and monkey bars.
The main types of Circuit Training
As mentioned before, circuit training can be totally customized, which means there are an unlimited number of different ways you can structure your circuit training routine. However, here are a few examples to give you some idea of the different types available.
Timed Circuit: This type of circuit involves working to a set time period for both rest and exercise intervals. For example, a typical timed circuit might involve 30 seconds of exercise and 30 seconds of rest in between each exercise.
Competition Circuit: This is similar to a timed circuit but you push yourself to see how many repetitions you can do in the set time period. For example, you may be able to complete 12 push-ups in 30 seconds. The idea is to keep the time period the same, but try to increase the number of repetitions you can do in the set time period.
Repetition Circuit: This type of circuit is great if you're working with large groups of people who have different levels of fitness and ability. The idea is that the fittest group might do, say 20 repetitions of each exercise, the intermediate group might only do 15 repetitions, while the beginners might only do 10 repetitions of each exercise.
Sport Specific or Running Circuit: This type of circuit is best done outside or in a large, open area. Choose exercises that are specific to your particular sport, or emphasize an aspect of your sport you'd like to improve. Then instead of simply resting between exercises, run easy for 200 or 400 metres. You can even use sprints or fast 400 metre runs as part of your choice of exercises.
So this should give you some great ideas to develop your very own customized circuit ..now it's time to put it into action ;) Let me know what you come up with!!
I have an insanity circuit for you...lol you will hate me but give it a try ;)
Jump Squats 3x50
Box Jumps 3x50
Burpees 3x50
Mountain Climbers 3x50 My best time for this with very little breaks was 28:48 but it kicked my ass ;) ENJOY!!
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