A Circuit Training Work Out to Try this Week!

Circuit train your way to a hot new bod!

Circuit training, a type of cardiorespiratory training, improves fitness levels without spending long hours at the gym.  In addition, research has shown that circuit training increases post-exercise metabolic rates and strength levels.  A circuit training program is very time-efficient and consists of a sequence of strength-training exercises performed one after the other with minimal rest.

Here is an exercise program for a fitness novice, which incorporates both traditional exercise training elements such as flexibility and cardiorespiratory training into a circuit training sequence:

W A R M  U P

Flexibility  –  5 – 10 minutes

  • Self-Myofascial Release (foam rolling)
  • Static Stretching (Hold each stretch for 30 second minimum)
  • Areas of focus:  Calves; Hamstrings; Quadriceps; IT Band; Adductors; Lats (back)

Cardiorespiratory Training  –  5 – 10 minutes

  •  65-75% of maximum heart rate (Zone 1)
  • 12-13 on rating of perceived exertion scale
  • Jogging; Cycling; Rowing; Elliptical; Stair Climber

S T R E N G T H  &  S T A B I L I T Y  C I R C U I T

Circuit Weight Training  –  15 – 20 minutes

  • Dumbbell Chest Press on Stability Ball
  • Dumbbell Row on Stability Ball
  • Single-Leg Scaption
  • Single-Leg Dumbbell Curl
  • Dumbbell Triceps Extension on Stability Ball (“Scull Crushers”)
  • Set-Up to Balance
  • Rest

C O O L  D O W N

Cardiorespiratory Training  –  5 – 10 minutes

  • 65-75% of maximum heart rate (Zone 1)
  • 12-13 on rating of perceived exertion scale
  • Jogging; Cycling; Rowing; Elliptical; Stair Climber

Flexibility  –  5 – 10 minutes

  • Self-Myofascial Release (foam rolling)
  • Static Stretching (Hold each stretch for 30 second minimum)
  • Areas of focus:  Calves; Hamstrings; Quadriceps; IT Band; Adductors; Lats (back)

Questions? Comments? Please post below!

Be Active!  Be Healthy!  Be YOU!

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About rrluthi

Certified fitness expert with a passion for educating and empowering "chronologically-enriched" clients about the benefits of adopting and maintaining an active, healthy lifestyle and preventing injury. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, and corporate wellness program facilitation.
This entry was posted in Core Strengthening Exercises, Daily Workout, Tips to Stay Active and Keep Moving and tagged , , , , , , . Bookmark the permalink.

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