Circuit Training Exercises Pdf
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It comprises of strength training using your body not weights therefore it is not a dumbbell workout.
Circuit training exercises pdf. The circuit in circuit training comes from the fact that you do a sequence of exercises back to back to back and then you repeat the sequence. If you re looking for a full body workout in 30 minutes or less circuit training does the trick. 2 infographic with visual instructions to follow online. 5 minute warm up.
Generally you hit each major muscle group during one full circuit. It is a circuit workout that generates amazing results. The overlooked method of training. Circuit 2 repeat 3 times.
Circuit 1 repeat 3 times. A pair of dumbbells is not required. Circuit training is an often overlooked method for achieving one s fitness and body composition goals. Intermediate advanced warm up dynamic stretch or aerobic of your choice for 5 10 mins don t burn yourself out.
You cycle through the planned sequence of exercises or circuit multiple times. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. Scroll below to see full instructions along with our printable pdf for 3 circuit training workouts. Nor is a bench press needed.
Firstly circuit training is not the best tool for their goals and or needs. This circuit training format will result in greater muscle fatigue with less weight due to the minimal rest between exercises. As a result a good rule of thumb is to use about 40 to 60 percent of the client s maximum weight for the same exercise. If that means your workout is 40 rather than 30 minutes that s a fair trade off.
Once you ve done that you ll be able to hit your first circuit proper at full speed safely. Its a total bodyweight workout that you can complete in 20 minutes of which you can lose weight fast. 30 seconds high knees 30 seconds jump squats. Just get a sweat comments for circuit workouts you are completing all the exercises listed with little to no rest between sets then rest 2 3 minutes and repeat 3 4x.
3 print pdf available at the end of the infographic. After the warm up is complete start the resistance training portion of the workout. You get the benefits of muscle building and toning along with an intense cardio workout. Hardcore bodybuilders would rather die than be forced to endure a circuit type workout and with good reason.
Using this routine you will train one body part per day for duration of 5 days.
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