Circuit Training

What is circuit training?

Circuit training is a combination of resistance training and high-intensity aerobics. It is designed to be easy to follow and target strength building, muscular endurance and fat loss. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, the circuit begins again. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

Here is an easy to follow example of an upper body circuit:

10 pushups
Skip 45 seconds
Dumbbell chest press
Rowing machine 45 seconds
Lat pull down
Skip 45 seconds
Bent over rows
Rowing machine 45 seconds
Dumbbell shoulder press
Skip 45 seconds
Lateral raises
Rowing machine 45 seconds
Barbell bicep curls
Skip 45 seconds
Triceps rope press down
Rowing machine 45 seconds

The key is to move through the circuit with little rest, and using heavy weight to only perform 8-10 reps of each exercise. Rest after the circuit is complete then go through it again. If your fitness level is really high, complete the circuit 3 times.

Easy to follow, now go do it!

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  1. I love circuit workouts. My favourite is the Spartacus Workout. Here are three versions if interested:


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