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Circuit Training Workout

Aim of Circuit training workout

Circuit training workout is designed to strengthen all of the major muscle groups of your body, as well as their attachments, the ligaments and tendons. It is particularly important to build this base of strength if you plan to move on to the next phase of split workout, which will impose a greater stress on your muscles.

Circuit training workout will give you good overall strength, balanced development, muscular endurance and cardio-vascular fitness. It is designed to familiarize you with the exercises and the equipment, alternating muscle groups and involving all of the major body parts to allow better recovery for each muscle group between exercises. Concentrate on feeling the movement, using a complete range of movement and perfecting your training technique (see here for perfecting your training technique). Don't be tempted to add more sets or push heavy weights. You need to give your body sufficient time to adjust to this type of training. Pushing yourself too hard during circuit training workout will not produce greater benefits (recovery times will be lengthened and you may end up overtraining) and may increase injury risk.

Progression during Circuit Training workout

During circuit training workout you gradually step up the intensity. During the first three weeks, you perform a single set of each exercise. For the next three weeks, you perform two sets of each exercise. Thus, the training intensity is increased and a greater overload is reached which, in turn, will produce greater increases in muscle strength and endurance.

Circuit Training Workout

Aim to complete the circuit training workout twice. It should take no longer than 45 minutes (excluding warm-up and stretching) with 30 seconds rest between exercises. Select weights that allow you to complete the prescribed number of repetitions. The last 1-2 reps should feel reasonably hard, so if you can complete any set easily, you need to use a heavier weight. If you cannot complete the set or you feel an intense bum in your muscles, you need to select a lighter weight. Aim to complete the circuit training workout twice a week.

Note: In the below circuit training workout only names of exercises are given, but the procedure of how to perform these exercises is not given. So, if you want to know the procedure of these exercises click on the name of these exercises. If you further want to know about some other exercises then go to our exercise section.

Weeks 1-3: Circuit Training Workout

Frequency: 2/week

Number of circuits: 2

Workout time: 30-45 minutes (excluding warm-up and stretching). Click for doing warm up and it's exercises.

Rest: Allow approx. 30 s rest between sets, 30 s between exercises and 1-2 min between circuits

Training Tempo: 2 counts for the concentric (lifting) action, 3 counts for the eccentric (lowering) action

Circuit Training Workout 1

Weeks 4-6: Circuit Training Workout

Frequency: 2/week

Number of circuits: 2

Workout time: 30-45 minutes (excluding warm-up and stretching).

Rest: allow approx. 30 s rest between sets, 30 s between exercises and 1-2 min between circuits.

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

Circuit Training Workout 2

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