This is finale of the 4 part series on circuit training. In closing of this series we will be discussing few key factors involved in successful power circuit training and provide you with sample circuit training work outs. If you haven’t had the chance to read Parts 1-3 in the Workout-X Guide to Circuit Training, make sure to check them out. Now, let’s jump into some power circuit training.
Power Circuit Training
Power circuit training is simply an adaptation on the original vertical method circuit training. In power circuit training, you increase the loads you are using, perhaps increase the number of stations, and decrease resting periods. With traditional circuit training you use lower weights to focus on the aerobic exercises that training provides. However, in power circuit training you should be lifting about eighty five percent of your top weight. This will help you build more muscle and burn more fat faster than ever before. There are a few key factors involved in successful power circuit training.
First, keep your repetitions low, around three to six. This way you can focus more on moving the weight quickly than on how many reps you will try to accomplish. This also increases hypotrophy levels, important for burning fat and building lean muscle mass. You will also benefit because the quality of work will be much higher, which is important because you will be experiencing more fatigue toward the end of the circuit, and you want the same number of reps in each circuit.
Second, you should not rest in between sets, but move on to the next exercise immediately. However, between circuits you should rest ninety to a hundred and twenty seconds. A bigger rest period is generally recommended when you first start out with this type of training, but as your body becomes more conditioned you should lower your rest period between circuits. One minute is a good, happy place to keep your rest periods, although some strength trainers opt for an even shorter rest between circuits to keep the heart rate pumping up.
Third, consider volume, or how many circuits you will complete. When you are first starting out you should aim for a lower number of circuits. This will lower the risk of injury as you get used to the fatigue that comes with power circuit training. However, as you get into the swing of power circuit training, you can increase your number of circuits. Three to five circuits is generally the best rule of thumb. This will give you the most work out for your time, without causing too much fatigue or muscle failure. You can also alter the number of circuits you do based on how you are feeling that day, whether or not you are nursing an injury, or how much time you have to spend on your work out that particular day.
In the end, you develop a power circuit training routine the same way you would any vertical training routine. You need to assess your fitness goals, choose exercises based on your problem areas, and devise a circuit. You should also consider changing up your routine or the exercises in your circuit to keep things interesting and work different areas of the body. Remember that with power circuit training, the goal is to lift as much weight as possible as quickly as possible. This builds muscle endurance as well as strength.
Sample Circuit Training Work Outs
Each circuit that you create should have a goal of providing a total body work out. However, it is typical to have a particular muscle group that you focus on during a circuit. You can change the exercises in a circuit each day that you work out, doing a different circuit on Wednesday than you did on Monday, and another circuit on Friday. Or you can do the same circuit for several weeks before changing the routine. It is entirely up to you.
Here are some sample circuits that will work out various muscle groups. You should start out doing these with minimal or no weight if you are just starting out in getting fit. As you continue you can add weight at a rate of about ten percent or less each work out. You should start out doing only about two circuits of each sample work out when you are beginning this type of training. After a few weeks you can start adding circuits until you are doing three to five circuits each work out.
Total Body Circuit Training with Abs Focus
- 12-15 crunches
- 12-15 bent leg knee raises
- 10 each side oblique v-up one to two bridges
- 12-15 back extensions
- 10-12 squats
- 10 bench presses
- 10 pull downs
- 10 military presses
- 10 upright rows
- 10-12 tricep push downs
- 10-12 leg extensions
- 10 bicep curls
- 10-12 leg curls
Total Body Circuit Training with Leg Emphasis
- 10-12 squats
- 10 bench presses
- 10 pull downs
- 10-12 traveling lunges each leg
- 10-12 tricep push downs
- 10-12 leg extensions
- 10 bicep curls
- 10-12 leg curls
Circuit Training Using Body-weight
Do thirty seconds each of these exercises for one complete circuit.
- Squat jumps
- Push ups
- Lunges
- Crunches
- Burpees
- Bench dips
- Squat thrusts
- Supermans
Circuit Training with Dumbbells and Medicine Balls
Do thirty seconds each of these exercises for one complete circuit.
- Half squats
- Seated shoulder presses
- Reverse ab curls
- Figure eights
- Push ups
- Medicine ball obliques
- Medicine ball lunge crossover
- Slams
Circuit Training with Resistance Bands
Do thirty seconds each of these exercises for one complete circuit.
- Squats
- Bench dips or push ups
- Sit ups
- Lunges
- Bent over rows
- Lateral rows
- Burpees or squat thrusts
- Bicep curls
Circuit Training for Upper Body
- 10-12 incline bench presses
- 10-12 tricep cable pull downs
- 10-12 cable bicep curls
- 10-12 lateral raises
Circuit Training for Lower Body
- 10-12 hamstring curls
- 10-12 hack squats
- 10-12 hip flexion
- 10-12 calf raises
- 10-12 glute kickbacks
- 10-12 squat jumps
Circuit Training for Core Muscles
- 10-12 romanian dead lifts
- 10-12 oblique twists
- 10-12 crunches
- 10-12 hanging leg raises
- 10-12 back extensions
- 10-12 planks
- 10-12 side planks, each side
Circuit Training for Total Body Workout
Each exercise should be completed for forty five to sixty seconds before moving on to the next for one complete circuit.
- Bench presses
- Squats
- Jumping jacks
- Bicep curls
- Military presses
- Walking lunges
- Tricep extensions
- Abductor leg raises
- Sit ups
- Planks
The sample circuits in the previous section are just to get you started. One of the great things about circuit training is that the possibilities are truly endless. You can incorporate whatever exercises you like into your circuit training routines. Include your favorite exercises for a fun work out, or focus on one particular muscle group at a time with exercises designed for those muscles.
In the end, you will see quick results with circuit training. You will see weight loss, loss of body fat, and gaining of lean muscle mass within just a few weeks of starting circuit training. You will also notice that you have more energy and greater stamina in all areas of physical activity. This stamina is gained through the muscular endurance that you obtain in doing strength training continuously for a period of time. The energy comes from the fact that you are doing aerobic exercise as well, which boosts metabolism and energy levels.
Circuit training is appropriate for those of all ages, sizes, and fitness goals. Women and athletes will particularly benefit from this type of training. Athletes will benefit from circuit training because it builds muscular endurance as well as strength. Women will benefit because there is nothing like circuit training to help you burn fat, lose weight, and build lean muscle mass.
If you are interested in starting a circuit training regimen, you should first consult your doctor. Make sure that the exercises you plan to do, the number of reps you are contemplating, and the number of circuits you propose are a good fit for your current fitness level. You should also consult with a personal trainer if you are unsure of what exercises to include in your circuit in order to reach your personal fitness goals.
Finally, read more materials on circuit training to get a good idea of what exercises to include and how to get started. This guide should provide you with enough information to know whether or not circuit training is for you. Your next steps are to determine your fitness level, set fitness goals, and plan out your own circuits to start your training as soon as possible.
