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!