Basically any types of aerobic/anaerobic exercises can be circuit training exercises. Depending on your goals and your equipment, the potential list of exercises you can choose from is almost endless.
Before getting into examples of exercises you can use, you should first gain an understanding of the basics of circuit training.
Circuit training is one of the best ways to improve stamina, strength and your fat burning ability – all at the same time.
Circuit exercises are performed one after another with little or no rest between.
Each exercise must be completed before going on to the next. Meaning that you need to reach the required number of repetitions or continue for the specific amount of time before going on to the next exercise.
Each of the exercises will have a specific rest period between them ranging from 0 seconds to about 30 (some circuit training programs have longer rest periods).
You will also take a prescribed rest period at the end of each circuit before doing the entire circuit again.
The total number of circuits you do can range anywhere from 2 to 6 but again, it can be many more depending on your fitness level, anti aging goals, etc.
Identify all the circuit exercises you can do with the equipment you have available. In the initial stages of planning, try to come up with 3 or 4 exercises for each muscle group.
You should make sure that none of your exercises work the same muscle group in the same manner.
What is meant by this is that you shouldn't do seated dumbbell curls in the same circuit that you're using standing curls. Both these exercises stress your muscles in the same manner so you will in effect lose the benefits of the second exercise.
To get the most out of your Circuit Training Exercises make sure you pay attention to your nutrition.
Upper body circuit exercises can include:
Core & trunk circuit exercises can include:
Lower body circuit exercises can include:
Total body circuit exercises can include:
Please note! This is just a small sample of exercises for circuit training at home or at a gym. You will find hundreds of other exercises throughout this website that can be used as well.
What ways can you use the above sample exercises for circuit training?
Using the above exercises, a circuit can consist of: press-ups, treadmill, squat Jumps, bench dips, sit-ups and squat thrusts.
Using 8 circuit exercises, you can use: press ups, squat jumps, treadmill, squat thrusts, sit ups, shuttle run, bench dips, and back extension chest raise.
When setting up your circuit training at home make sure you use exercises that are specific to your needs. The you will notice the following benefits of circuit training...
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