How can I create a circuit workout?

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Circuit training rocks for training the whole body, but it can also benefit training specific parts. It just depends on the day:). Circuit training is simply moving from 1 set of exercises to the next as quickly as you can with little to no rest in between. Remember reps are the number of repetitions you perform per set, and a set is the number of times you go through that exercise per workout.

For example:

  • Squats: 10x/3 sets
  • Alternating Lunges: 10x/3 sets
  • Pushups: 10x/3 sets
  • Double crunches: 10x/3 sets

The 10x is the number of repetitions with 3 being the sets. You would go through all repetitions as quickly as you can WHILE MAINTAINING EXCELLENT FORM, then repeat the number of sets.

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Circuit training is a one of the most beneficial forms of exercise as it combines cardiorespiratory and resistance training in a short amount of time. Circuit training consists of a series of exercises that one performs one after another without rest. An example program might include:

  • Ball dumbbell chest press
  • Standing cable row
  • Standing overhead press
  • Standing dumbbell curl
  • Ball dumbbell triceps extension
  • Forward lunges
  • Ball squats
  • Rest

Perform to this routine 2 or 3 times. Feel free to swap out exercises with similar exercise to prevent boredom.

 

Dr. Vonda Wright, MD
Orthopedic Surgery
A circuit work out is a short but intense workout pattern that gets your whole body moving:
Include moves that focus on each body part, for instance:
  • Two for your core.
  • Two for your upper body.
  • Two for your lower body.
  • Two for your buttocks.
  • Two aerobic/pliometrics.
After warming up with a five-exercise dynamic warm-up circuit of your choice, perform each move for 45 seconds, alternating with 15 seconds of rest.
Each circuit repetition will take approximately 10 minutes.
Your goal is three complete circuits, or 30 minutes of work.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.