› Circuits

Circuit Training Workout

A circuit training workout is a great introduction to strength training. It is also simple to do anywhere, even at home, using only your bodyweight some simple equipment. It is a great way of improving strength and strength endurance.

You shouldn't go straight into gym-based strength training if you have never done it before. You need a good strength base to get the most out of this type of training and not get injured. This is where circuits come in.

Circuit training workouts often consists of about 8 – 15 exercises. These are usually performed for 15 - 90 seconds with 15 - 90 seconds rest between each exercise.

As you progress you can increase the duration for each exercise or reduce the rest time between them. Choose only one progression at a time however. A total of 1-3 times round the circuit is common with 3 – 5 minutes rest between each circuit.

An example of a circuit to use if you are starting out would be:

  • 2 x 20 seconds on each exercise with 20 seconds recovery between each exercise.

A more advanced circuit would be:

  • 2 x 45 seconds with 20 seconds recovery between each exercise
  • Followed by 1 x 30 seconds with 15 seconds recovery between each exercise

There are hundreds of different exercises you could do.

Our core conditioning and glute pages have many exercises that you can include. Some other examples are below.

When putting your circuit together alternate body parts or combine them to give a particular area a real hit.

Look for equipment to use for circuit training on Amazon.com

Example Exercises To Include In A Circuit Training Workout

Tricep Dips

Use a bench, chair or box strong enough to hold your body weight.

  • Hold the edge of the bench as in the picture below.
  • Lower your body straight down by bending at the elbow.
  • Bending your knees makes this exercise easier.
tricep dips

Step ups


Dumbbell Arm Raises

Extend arms alternately. So whilst one dumbbell is one straight above you the other is by your shoulder, as in the picture below.

dumbell arm raises

Double And Single Leg Squats

Double leg squats can be done as in the picture below, or with dumbells to add resistance.

Single leg squats should be done standing on a bench or box.

  • Stand on the side of the box on one leg, and bend this leg.
  • Keep the other leg straight.
  • Focus on keeping the hips parallel, don't reach down to the floor with the unsupported leg.

For both these exercises make sure you squat as though you are about to sit in a chair, so that your weight stays over your heels. You shouldn't tip forwards or let your bending knee go forwards past your toes.


Back Raises

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