 By David Otto
Your Professional Guide to Fitness
 Ask a Fitness Question
 Email Article
 Print Article
Moderate to intense circuit training with an emphasis on cardiovascular conditioning.
3 Day Routine (M, W, F or T, Th, Sat)
5 minute aerobic warm up
Circuit # 1
1. 30 seconds of DB Squat, Curl and Press. 15 seconds rest
2. 30 seconds of bench/ platform step ups. 15 seconds rest
3. 30 seconds of standing cable/ resistance band rows. 15 sec. rest
4. 30 seconds of bench/ platform step ups. 15 sec rest
5. 30 seconds of pushups. 15 sec rest
6. 30 seconds of step ups. 15 sec rest
7. 30 seconds of stability ball crunches. 15 sec rest
8. 30 seconds of step ups. Rest 1 minute and then move to next circuit.
Circuit # 2
1. 30 seconds of medicine ball reverse lunge w/ rotation. 15 sec rest
2. 30 seconds of jump rope. 15 sec rest
3. 30 seconds of DB chest fly on bench or stability ball. 15 sec rest
4. 30 seconds of jump rope. 15 sec rest.
5. 30 seconds DB bench press. 15 sec rest
6. 30 seconds of jump rope. 15 sec rest
7. 30 seconds of stability ball knee tucks. 15 sec rest
8. 30 seconds of jump rope. Rest 1 minute and then move to next circuit.
Circuit # 3
1. 30 seconds Anterior Reach. 15 sec rest
2. 30 seconds running in place. 15 sec rest
3. 30 seconds bodyweight squats. 15 sec rest
4. 30 seconds running in place. 15 sec rest
5. 30 seconds stability ball hyperextensions. 15 sec rest
6. 30 seconds running in place. 15 sec rest
7. 30 seconds stability ball bridge. 15 sec rest
8. 30 seconds running in place. FINISH!
It's important to first warm up the muscles. You can do this by any number of ways, jogging, jumping rope, bicycle, elliptical, etc. If you are experienced, you can perform a more dynamic warm (the preferred method). Perform each exercise in a circuit fashion by moving from one exercise to the next as described above.
If you are a beginner, only perform Circuit 1 and Circuit 2 once through WITHOUT the in between exercises of step ups and jump rope and then progress from there. If you are an intermediate, perform all three circuits once through (including step ups, jump rope and running in place). If you are more advanced perform each circuit twice through. For example you can either perform Circuit 1, then 2, then 3 and repeat or perform Circuit 1 twice through, then # 2 twice through and # 3 twice through. Follow the workout with a cooldown by bringing you heart rate to 100 beats per minute or below.
Disclaimer:
No person should rely solely on the contents of any part of the information on any of the pages in this website as a means to get a fitness result. We take no responsibility for the result of any action taken on the basis of the information herein. We expressly disclaim all and any liability and responsibility to any person in respect of anything contained in this website. |
