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Circuit Training can be done at home or in the gym. If you don't have any equipment it can still be done. Chose 4 - 8
exercises for each circuit. Do the exercise for a pre-determined time and then go straight onto the next exercise. A
break in between them can be included. Here are some exercises that can be included in your training. (If you don't know
how to do them look them up on Google)
Upper-body
- Push ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined press up
Core & trunk
- Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise
Lower-body
- Squat jumps, Compass jumps, Astride jumps, Step ups, Bench squat, Sprinting
Total-body
Example Circuit Training Sessions
|
Exercise |
Push ups |
Step ups |
20m Sprints |
Burpees |
|
Time (secs) |
20 |
20 |
20 |
20 |
|
Repetitions |
4 |
4 |
4 |
4 |
* Warm up before circuit and cool down after circuit, complete twice a week with 48 hours in between each
session. If you are doing other training on the same day the circuit should follow it *
|
Exercise |
Push ups |
Step ups |
20m Sprints |
Burpees |
Skipping |
|
Time (secs) |
30 |
30 |
20 |
20 |
30 |
|
Repetitions |
6 |
6 |
6 |
6 |
6 |
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