Circuit Training

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Circuit training is an excellent way to lose weight quickly and developing flexibility, strength and endurance. Circuit training involves doing several strength exercises one after another without taking any breaks. You can pen down the exercises in the exact order in which you have to perform them. Do not pick two exercises that work on the same muscle group. That will exert you too much and tear down your muscles beyond the point of repair.

You should always warm up before starting your circuit training. After the session is over, you have to cool down. Circuit training is considered to be the most advantageous for specific sports. It is suitable for anyone of any age and any gender. The only problem is that you need a gym or all the equipment at your place for circuit training. The exercises included in circuit training are:

  1. Burpees: This exercise works on your entire body. Stand straight with your feet shoulder-width apart. Raise your arms in front of you and slowly lower yourself into a squat position. Now touch the ground and lower yourself into a push up position. Now kick your legs and get yourself back into the squatting position. Slowly rise back to the standing position. You can also do a variation of this exercise with the help of weights. If you are a beginner, you will not be able to do more than 5 repetitions of this exercise at a time.
  2. Pile Squat: Fix a dumbbell between your hands. Slowly lower yourself into the traditional squat position. Now raise yourself back to your original position. Do 8-10 repetitions of this exercise.
  3. Back and Abdomen extensions: This exercise too requires a specialized machine. It will work on your upper body muscles. You have to sit down on the bench and keep your feet on the platform. Hold the handles in front of you and push them forward. Without bending your elbows, bring the handles backwards along with your upper body. Do 10-15 repetitions of this exercise.
  4. Bench dips: Sit down on the edge of a bench, firmly holding the bench at the sides. Slowly lift yourself off the bench and sit down on the floor. Remember to keep holding the bench as you were holding it before. Now lift yourself and get back on the bench. Do 10-12 repetitions of this exercise.
  5. Jump squats: This is essentially a lower body exercise. Stand up straight with little distance between your feet. Now, slowly bend your knees and assume the squatting position. Now jump upwards. Come back to the floor in the same position in which you were before. Hold your knees so that you stabilize faster and are ready for the second jump. Repeat this exercise around 10 times.
  6. Step ups: You will need a stable bench for this exercise. Stand in front of the bench. Put your one foot on the bench. By applying pressure on this foot, lift yourself off the ground. Now lower yourself down from the bench and repeat the same thing 8-10 more times.

Circuit training requires you to do an Adonis Golden Ratio circuit of exercise with little or no break. You can take a little break after completing one circuit of exercises. Then, go on to the next.

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