| A circuit is basically stations of different exercises where you work at one station (exercise) for a given period of time (30 seconds to 2 minutes), and then you rotate to the next station immediately after the time elapses.
Circuits are very beneficial when you have limited time, equipment, or space. You can do them alone, with a teammate, or even with your entire team. Circuits are also a nice change of pace from lifting weights or just running.
Tips on Circuiting Training
Here are some helpful tips when preparing to set up a training circuit:
- Have a plan before you start (exercises, order of exercises, and time duration).
- Have your equipment laid out and ready to go where you want it.
- Keep time with a stop watch or a countdown timer, or even set a number of repetitions you want to accomplish and count them out loud.
- Alternate between upper and lower body exercises, and strength and aerobic exercises (push-ups, jump rope, lunges, then mountain climbers).
- Maintain a flow from station to station. Avoid criss-crossing the floor to get to the next station. Play some music. Have fun. Stay motivated!
Circuit Ideas
Listed below is a general conditioning circuit that is a great aerobic and strength workout. You can adjust your circuit in any way that works for you – and for any number of teammates that you workout with. Remember you can adjust the time (duration) of each station, the number of stations, and the number of repetitions (you may want to go through the circuit two or even three times).
General guidelines are to start at 20 minutes and work up to 45 minute circuits. The goal for doing this is to simply raise the level of total body conditioning.
Sample Circuit
- Push-ups
- Jump Rope
- Lunges
- Mountain climbers
- Jumping Jacks
- Running in place with high knees
- Burpees
- Side to side cone hops
- Back extensions
- Crunches
- Squat thrusts
You can also to circuits in a gym or a wrestling room where you can use additional equipment to add new and different exercises, such as:
- Pull-up bars
- Exercise bikes
- Hand bike ergometer
- Medicine ball sit-ups
- Climbing ropes
- Heavy jump ropes
- Medicine ball twists
Circuits can be a great change of pace conditioner. It will keep you moving, challenge you, and keep you motivated
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