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Circuit Training By Kenny Kline
Feeling the pinch due
to expensive gym membership, owning no workout equipment, or having no spare
time for exercise because you are loaded with work? Don’t sweat it. Here is a
compiled list of bodyweight circuit training routines that can be easily done anytime,
anywhere—no excuses allowed. Plus, there is nothing to spend on or prepare for,
but yourself!
What is circuit training?
Circuit training is a
style of workout that is based on a sequence with a number of ‘stations’ or
exercises that you continuously repeat until your allotted time runs out, hence
called ‘circuit.’ The workout trains different muscles and muscle groups with
minimal rest or no rest at all. As a result, it taxes your muscular endurance
and strength, as well as your cardiorespiratory system.
Generally, here are a
few
benefits of circuit training:
Moreover, always
start every workout with a warm-up. Are you thinking of starting your circuit
training with another circuit? Sure! You can even use the following easy yet
advanced warm-up.
●
2-3 minutes jump rope
●
25 jumping jacks
●
20 bodyweight squats
●
Ten lunges, five each leg
●
20 hip extensions, ten each side
●
Ten hip rotations, five each leg
●
20 forward leg swings, ten each leg
●
20 side leg swings, ten each leg
●
Ten push-ups
●
Ten spider-man steps
Bear in mind that
what’s abovementioned isn’t meant to tire you out, but just to warm you up. By
the way, before anything else, don’t forget to wear comfortable gears, either
something like
featured on barbend
or your PJs. Make sure to protect yourself from any harm, though. Lastly, in
every routine, the following should be applied:
●
5-minute warm-up
●
20-30 second break every after exercise
station or no break at all
●
1-minute rest every after one circuit
or lesser
●
4-5 circuits or more as desired (except
for some, always check
‘Note’)
●
Allow one rest day every after training
day for muscle recovery and building
The actual training
begins hereafter. You can choose from beginner, advanced, and a few extra
exciting training plans!
1. Beginner’s Bodyweight Circuit Routine
●
20 bodyweight squats
●
Ten push-ups
●
20 walking lunges, ten each leg
●
Ten jumping squats
●
15-second plank
●
30 jumping jacks 2. Advanced Bodyweight Circuit Routine
●
Ten one-legged squats, five each side
●
20 bodyweight squats
●
20 walking lunges, ten each leg
●
20 jump step-ups, ten each leg
●
Ten pull-ups
●
Ten dips
●
Ten chin-ups
●
Ten plush-ups
●
30-second plank
Note:
●
One-legged squats are difficult so make
sure to perform only when you already have a good enough body condition
3. The 300’s Bodyweight Circuit Routine
●
25 pull-ups
●
50 deadlifts with 135lbs
●
50 push-ups
●
50 box jumps (‘24-inch’)
●
50 floor-wipers
●
50 clean-and-press (single-arm) using
36 lbs. kettlebell, 25 each side
●
25 pull-ups
Note:
●
This routine is designed to be done
only once. If you can do two or more circuits, congratulations! You’re a
certified Spartan!
4. Wolverine Bodyweight Circuit Routine
●
Ten barbell deadlift
●
Ten medicine ball slam
●
Ten push-ups to renegade rows, five
rows each side
●
Ten transverse lunges and chop, five
each side
Notes:
●
Barbell deadlift can be substituted
with Romanian deadlifts (RDL) or regular/banded good morning
●
Medicine ball slam can be substituted
with quick downwards bodyweight squats
●
Do as many rounds/circuits as possible
●
Be careful, though. Wolverine
automatically heals, but you don’t.
Steps To Do in Planning the Perfect Circuit Training For
You:
Step 1: Pick the appropriate time limit for your circuit
training routine
. The time you will take determines the
number of circuits and the intensity of workout you should apply. You see, the
shorter your time, the harder you should work hard. The ideal time for this
training is anywhere between 10-45 minutes time frame.
Also, it is not
necessary to rest between exercises as you tend to alternate moves and work on
different body parts. For instance, your arms and legs take a rest during
squats and push-ups, respectively. Take this time limit as an example: for 30
minutes, there will be five one-minute stations (i.e., different kinds of
movements) repeated for six circuits (or six repetitions).
Step 2: Choose an upper-body and lower-body workout. While
there is a wide range of choices if you are at the gym, circuit training only
requires your body weight. You can keep things simple by doing the same routine
daily or intensify the routine by alternating various upper body moves.
It is best to add
some compound exercises or total-body movements for best results, as well.
These exercises train a number of muscles or muscle groups at once. Squatting
is one example of this, which engages muscles in your core, glutes, quadriceps, hamstrings, calves, and
lower back.
Step 3: Pick a sprint for a minute. Research
shows that one of the most effective ways to get rid of fat, especially that
irritating belly fat, is to perform short and fast sprints. Choose any kind of
cardio to add in your routine, such as running, up-hill jogging, stair
climbing, jumping rope, rowing, or cycling. Perform each station or movement
for one minute.
Takeaway
Before doing the
circuit, make sure that you don’t have cold muscles and perform a warm-up;
otherwise, you’ll be susceptible to possible injuries. You can jog or run in
place, do jumping jacks, or throw your anger in the air and punch or kick it.
It only takes five minutes to pump your heart and activate your muscles, so
don’t be lazy. |
