Weight Lifting, Weight Training, Bench Press & Bodybuilding
May 28, 2023
Circuit Training Workout
By Karen Sessions

Circuit Training Workout Circuit Training is a workout designed to enhance strength, flexibility, and stamina. It allows you to benefit aerobically (with oxygen/cardio) as well as anaerobically (without oxygen/ resistance training) in the same training session. It is fast paced with high repetitions and short rest periods.

It involves moving from one exercise to the next with minimal rest. The idea is to keep the heart rate up. Sets should be about 30 seconds with 30 seconds rest. Rest is actually keeping your body moving by such tactics as walking in place, jumping jacks, jumping rope, step ups, etc. A strength training set can include 15 to 30 repetitions, depending on your speed, strength, and stamina level, etc.

Circuit Training incorporates 6 to 10 strength exercises in a row. Each exercise is performed in either minute or repetition intervals. Between each exercise there is a brief rest period.

One entire round performing each strength movement is considered one circuit. The number of circuits you complete will depend on your training level (beginner, intermediate, or advanced).

You can perform Circuit Training in the gym or at home. You may use dumbbells or soup cans for resistance on the arm movements. The program below is about 7 minutes per circuit. Your goal should be to eventually complete four circuits.

At Home Course:

Squats - Strength Move
Walk in Place - Aerobic Move
Push Ups - Strength Move
Jumping Jacks - Aerobic Move
Static Lunges - Strength Move
Jump Rope - Aerobic Move
Chair Dips - Strength Move
Jog in Place - Aerobic Move
Shoulder Presses - Strength Move
Walk in Place - Aerobic Move
Overhead Extensions - Strength Move
Jumping Jacks - Aerobic Move
Curls - Strength Move
Jump Rope - Aerobic Move

Squats - With your feet shoulder width apart, chest held high and abs pulled in tight, squat down as if you were going to sit in a chair. Don't allow your thighs to go past parallel. Rise in the same manner and repeat this movement for 30 seconds.

Push Ups - This can be executed on your knees or toes. Lower your body in a controlled manner, as well as back to the starting point. Repeat this movement for 30 seconds.

Static Lunges - With your feet shoulder width apart, lunge forward on the right foot, keeping the extended leg bent at a 90- degree angle. Lower the left leg and body until you feel light resistance. Hold this for 15 seconds and repeat for the opposite foot.

Chair Dips - Facing away from the seat part of the chair, place your palms in the seat behind you. In a controlled manner, lower your body as far down as possible and rise to the starting point. Repeat this movement for 30 seconds.

Shoulder Press - Stand with feet shoulder width apart and hold dumbbells or soup cans at ear level and press them up over your head. Lower in the same controlled fashion and repeat this movement for 30 seconds.

Overhead Extension - Stand with feet shoulder width apart and hold a dumbbell or soup can in both hands over your head. In a slow and controlled manner, lower it behind your head, keeping your elbows flush against your head. Slowly raise and repeat this movement for 30 seconds.

Curls - Stand with feet shoulder width apart and hold dumbbells or soup cans down by your sides. In a controlled manner, curl up simultaneously and lower in the same fashion. Repeat this movement for 30 seconds.

By incorporating Circuit Training into your life you can reap benefits such as fitness and overall increase in health. If you are not currently engaged in such an training routine start today, there's no time like the present.

About The Author

Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six e-books on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

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