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Circuit-Training Fitness Workout

Circuit-Training Workout

What is Circuit Training?

As the name suggests, circuit training involves performing a sequence of exercises, each of which strengthens and develops different muscles. A typical circuit encompasses 8-12 different fitness routines. Each routine is performed for a specified number of repetitions and is separated from the next exercise by a brief, timed rest interval. Each complete circuit is separated from the next circuit by a longer rest period.

How Many Exercise Circuits to Perform?

How many circuits you perform during a single training session will vary from two to six depending on your training level (beginner, intermediate, or advanced). The main advantage of circuit-training over regular gym work is the variety and lack of boredom it offers. And circuits can be adapted for people of all ages.

What Kind of Exercises Does Circuit Training Involve?

A typical circuit can include gym bikes, treadmills, rowing machines, exercise balls and floor exercises, as well as exercises with weights and strength-training machines - in fact, it can include almost any type of fitness equipment or routine.

How to Set Up Circuit Training

A circuit needs to be designed quite carefully. It should allow you to work your total-body, your upper-body, your lower-body, and your stomach midsection (abs).

Types of Circuit Exercise Routines

Upper Body
Exercises/equipment to work the upper body might include: Crunches, Press ups, Pull ups, Chin-Ups, Medicine Ball Pass, Bench lift, Biceps/Triceps Curls, Lifting Hand-Weights.

Lower Body
Exercises/equipment to work the lower body might include: Plyometrics, Squat jumps, Stepping, Shuttle runs, Hopping shuttles, Bench squat, Leg-Press, Treadmill, Stationary Bike.

Stomach and Abdominals
Exercises/equipment to work the midsection might include: Sit ups, Leg Raise, Stomach Crunch, Back Extension, Ab Curls.

Total Body
Exercises/equipment to work the total body might include: Aerobic Dance, Elliptical trainer, Ski Machine, Stair-Climber, Skipping/Jumping-Rope, Power-Walking on Treadmill.

How Long to Exercise?

The time spent on each exercise may vary according to intensity and your overall fitness goals. Allow anything between 30 seconds and 2 minutes per exercise.

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