Follow this circuit training for a killer workout!
Start with a few minutes of stretching. The way circuit training works is you complete a list of exercises without any rest in between. If you do need to rest that’s fine, but the point is to keep your heart rate up. Adjust the routine to your own liking. Good luck!
Beginners Circuit Training Circuit 1
50 Jumping Jacks
25 Lunges (both sides)
30 Mountain Climbers
20 Jumping Squats
10 Burpees 10 Ab Roller or 20 Sit Ups
30 Second Plank
REST for 2 minutes
Circuit 2
50 Jumping Jacks
20 Side Lunges (both sides)
20 Russian Twist with or without weights
20 Jumping Squats
10 Push Ups
10 Ab Roller or 20 Sit Ups
30 Second Plank
REST for 2 minutes
Circuit 3
50 Jumping Jacks
25 Lunges 20 Leg Raises
10 Frog Leaps
10 Burpees
10 Ab Roller or 20 Sit Ups
30 Second Plank
There are a lot of circuit training routines. Mix it up and have fun with it. The repetitions listed are only used as a sample. If you think you can do more then don’t be afraid to do it. If you’re looking for an advanced circuit, then follow the routine below. Rest as needed. The only equipment needed are an ab roller (alternative exercise is abdominal crunches), dumbbells or a barbell for Push Press, and a Pull Up Bar. If you don’t have access to a gym to do Inverted Rows you can use a table. Good luck!
Advanced Circuit Training
Pull Ups- 1 Minute (rest as needed)
Plyometric Push Ups- 1 Minute
Lower Raises or Hang from Bar bring Knees to 90 degrees or to bar- 30 seconds
Push Press (dumbbells or barbell)- 30 seconds
Ab Roller- 1 Minute
Inverted Rows- 1 Minute
Jumping Squats- 1 Minute
Human Plank- 30 Seconds
Repeat as many times as you can.
Bajza, Stephen. “Pyramid Warmup and Advanced Circuit Training (Upper body).” Military.com. Stephen Bajza, n.d. Web. 14 Apr. 2017.
DuVall, Jeremey. “Effective Exercise Program Alternative: Barbell Push Press.” Men’s Fitness. N.p., n.d. Web. 14 Apr. 2017.