If you get bored always doing the same type of strength training routine, Circuit Training is an efficient way to get results in a shorter period of time. Once you’re familiar with the various exercises, this format primarily works to reinforce the exercise, keep your heart rate up and break through plateaus.
In a circuit-training workout you do a group, or circuit, of exercises with little or no rest in-between. Your rest periods are after completing an entire circuit. While you’re getting a total body workout you’re also building strength and endurance. It is an efficient way to exercise as there are less rest periods. Usually, one circuit consists of 6 to 10 exercises. Each exercise is performed for a set number of repetitions or period of time before moving to the next exercise. For example, you might move from 15 reps of squats to 15 reps of bicep curls, followed by a tricep exercise, etc. Depending on your fitness level, you might do one circuit or several circuits during each workout.
Benefits to circuit training include getting a total-body workout by doing one exercise for each body part. Stepping up your routine to break through a plateau is another advantage. It also eliminates that “not enough time excuse”, as it an entire routine can be completed in as little as 15-30 minutes. A circuit can be done anywhere, at home, at a park and in a gym. You also do not need a lot of expensive equipment to do a circuit. Most circuits utilize physio balls, medicine balls, dumbbells and tubing or bands. Below is an example of an in-home circuit routine: remember to consult with your doctor before beginning any type of exercise routine.
Fitness Answer Circuit Training Routine:
• Cardio Warm Up: 10 minutes (such as walking)
• Stretch entire body
• One set of 12-15 reps per each exercise per circuit
• Rest for two minutes between circuits
• Repeat circuit of resistance two to three more times
Back
Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer to increase. Contract the back and pull the band out while bringing the elbows towards the rib cage. Decrease tension slowly, while raising arms back up and repeat.
Band Seated Row
Loop band around sturdy object. Have a seat on ball and hold band at waist level in an underhand grip. Row band back, pointing elbows behind and keeping elbows in tight.
Rear Delt Row
Loop band around sturdy object. Have a seat on ball and hold band at shoulder height in an overhand grip. Row back, pulling elbows behind you and squeezing shoulder blades together.
Biceps
Band Bicep Curls
Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat.
Dumbbell Hammer Curls
Hold weights at sides, palms facing in. Bend arms bringing top of weight towards shoulders.
Abdominals on ball 15-20 reps each
Crunches
Sit on ball and walk your feet forward until the ball is resting under your mid or lower back. Place hands behind your head. Contract your abdominals as you exhale and lift your torso off the ball. Lower yourself back down,
Reverse Crunch with Ball
Lie on back on floor and bend knees at 90 degrees resting legs on ball. Place hands at your sides. Get a good grip on the ball with your legs and lift your lower body off the floor. Slowly lower ball back down.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.