Circuit Training Exercises

The circuit training exercises below are useful for designing a classic
circuit training routine i.e. the one that develops short-term muscular
endurance. This type of strength endurance is important in many
prolonged sports with intermittent bouts of activity, such as soccer and
field hockey.

Exercise Selection

Exercise selection is governed by the principle of  specificity. The circuit

training exercises selected must train movements that the athlete will
perform during competition. A general circuit class you might expect to
see in a gym will develop muscular endurance but it won ’t be specific to
any particular sport.

The circuit training exercises below require only basic, inexpensive

equipment - a set of relatively light dumbbells, skipping rope and an
exercise mat for example.

Each of the circuit training exercises below has been grouped into one of
four categories:

 Total Body

 Upper Body

 Lower Body

 Core Region

Total Body Circuit Training Exercises

Squat Jumps

1. Stand with feet shoulder-width apart, trunk flexed forward slightly

with back straight in a neutral position.

2. Arms should be in the ready position with elbows flexed at

approximately 90.

3. Lower body where thighs are parallel to ground. Explode vertically

and drive arms up.

4. Land on both feet and repeat.

5. Prior to takeoff extend the ankles to their maximum range (full
plantar flexion) to ensure proper mechanics.

Burpees

1. Start in a standing position and bend your knees and place your
hands on the ground.

2. Extend your legs back into a push up position. Bring your knees
back in towards chest and stand back up.

3. This should be a continuous motion and be fluid.

Skipping

There are various types of skipping and they make excellent circuit
training exercises - two feet off the ground, alternate feet, hop on one leg
for 5 then swap and so on.

Dumbbell Squat and Swings

1. Start position: Holding a dumbbell in each hand start in squatted

position with dumbbells between legs.

2. Start movement by standing up and keeping arms straight rotate

shoulders and trunk towards the left.

3. Return to the starting position and repeat to the other side.

4. Repeat for the prescribed number of repetitions.

Tuck Jumps

Standing on the spot, jump up with both and tuck both knees in towards
your chest.

Squat Thrusts

In a push-up position bring both knees in towards your chest and then
explode out again so they are fully extended. Repeat in a smooth,
rhythmical fashion.

Treadmills

Similar to squat thrusts only alternate your feet. In the push-up position
with legs extended bring one knee into your chest, then quickly switch to
 bring the other knee into your chest. The action should be a smooth
running motion as your arms stay fixed.

High Knees

Running on the spot pick your knees up to waist height and pump your
arms.

Fast Feet on Box

Use a sturdy box or aerobic step. Step on and off quickly making sure
both feet come into contact with the box. Every 20 or 30 step-ups
change your feet so the opposite leg leads.

Jumping Jacks

Start with your legs side by side and your arms by your side. In one
motion jump and spread your legs out to the side while your arms raise
out and up over your head. Land in this position and then return to the
starting position and repeat.

Alternating Split Squat

1. Stand with feet hip width apart. Take left leg and step back
approximately 2 feet standing on the ball of back foot.

2. Feet should be positioned at a staggered stance with head and

back erect and straight in a neutral position. Place hands on waist.

3. Lower body by bending at right hip and knee until thigh is parallel
to floor then immediately explode vertically.

4. Switch feet in the air so that the back foot lands forward and vice
versa.

5. Prior to takeoff extend the ankles to their maximum range (full

plantar flexion) ensure proper mechanics.

Squat to Presses

Holding a relatively light dumbbell in each hand by your side, squat down
until your knees are bent just above 90 degrees. As you extend your
legs push the dumbbells overhead and extend your arms fully. Lower the
weights as you squat down again.
Ricochets

Stand with your feet together and arms by your sides. Keeping your feet
together jump forward a foot or so. Jump back to the starting position.
Jump to your left, back to the start, then the right and then behind you.
Repeat this sequence by keeping ground contact time minimal and feet
together.

Cardio Equipment

If you're lucky enough to own any cardiovascular equipment (treadmill,

cross trainer, rowing machine) they make good circuit training exercises.
Of course if you perform your routine at the gym you have an even
greater range of choice.

Upper Body Circuit Training Exercises

Dumbbell Exercises 

There are dozens of upper body circuit training exercises you can do
with dumbbells. Examples include biceps curls, lateral raises, alternating
shoulder presses, triceps extensions, front raises, single arm rows.

Push-Ups

To make regular push-ups easier (remember you need to sustain them

for 30-60 seconds), keep your knees in contact with the ground.

Wide Push-Ups

Same as a regular push-up except spread your hands to wider than

shoulder width.

Diamond Push-Ups

Same as a regular push-up except place your hands together and make
a diamond shape with your thumbs and forefingers.

Plyometric Push-Ups

Same as a regular push-up except as you extend your arms push up

explosively so your hands leave the ground. Then allow your elbows to
bend slightly to absorb the shock as you land. Lower and repeat. A
 variation of this exercise is to quickly clap your hands as they are in the
air.

Bench Dips

1. Sit upright on the edge of a sturdy bench and place hands hip
width apart, palms down, fingers pointing forward and gripping the edge
of the bench. Place heels on another bench with legs out straight in front
of you.

2. Start position: Slide glutes off bench with elbows slightly bent.

3. Lower body by bending at elbows until elbows are at 90 degree

angle. Return to start position.

Lower Body Circuit Training Exercises

Dumbbell Exercises

As with the upper body there are dozens of circuit training exercises for
the lower body you can do with a simple set of dumbbells. Examples
include, squat variations, lunges, calf raises, dead lifts

One Leg Squat

This is one of the more difficult lower body circuit training exercises -
even with just your own bodyweight. Make sure you build gradually up to
this one...

1. Stand with feet hip width apart with knees slightly bent and toes
pointing forward.

2. Start position: Lift one foot off ground and extend leg forward.
Extend arms forward at hip level.

3. Lower body by flexing at the hips and standing leg knee. Upper
body can flex forward at the hips slightly (~5) during movement. Be sure
to "sit back" so that knees stay over the feet.

4. For balance, hold on to a chair by your side. Once thigh is slightly

above parallel return to start position.

5. Remember to keep head and back straight in a neutral position -

hyperextension or flexion may cause injury. Keep weight over the middle
 of foot and heel, not the toes. Keep abdominals tight throughout exercise
by drawing stomach in toward spine.

Single Leg Kickbacks

1. Start in a four point position with your hands and knees on the
ground.

2. Proceed to kick your leg back and up until you reach full extension.

3. Squeeze your glute muscle while performing this movement.

Repeat with the other leg

Forward Lunges

1. Start by standing with your feet shoulder width apart.

2. Step forward with one foot and bend your knees into a lunged
position. Your back knee should come close to touching the ground and
your front leg should be bent to about 90 degrees at the knee.

3. Maintain your upright posture throughout the movement. Return to

the starting position and repeat on the opposite leg. 4. If you have them,
hold a light dumbbell in either hand.

Box Step with Knee Drive

1. Stand behind box and place one foot on top of box, heel close to
the closest edge. Hold a dumbbell in each hand.

2. Push off the box and explode vertically and drive your other knee
up towards your chest. 3. Repeat with other leg.

Core Region Circuit Training Exercises

Sit-Ups with a Twist

1. Start position: Lie back onto floor or bench with knees bent and
hands behind head. Keep elbows back and out of sight. Head should be
in a neutral position with a space between chin and chest.

2. Leading with the chin and chest towards the ceiling, contract the
abdominal and raise shoulders off floor or bench. As you come up twist
one shoulder towards the opposite knee.
3. Return to start position and repeat with the other shoulder.

4. Remember to keep head and back in a neutral position.

Hyperextension or flexion of either may cause injury. 

Supermans

1. Start position: Lie face down on floor with hands down at sides.
You may place a rolled towel under forehead to clear face from floor.

2. Raise chest and head off floor keeping feet in contact with floor. To
increase resistance, extend arms out in front like superman.

3. Do not raise head past 8-12 inches - excessive hyperextension

may cause injury. To vary exercise raise feet while raising trunk.

Double Crunch

1. Lie back onto floor or bench with knees bent and hands behind
head. Keep elbows back and out of sight. Head should be in a neutral
position with a space between chin and chest.

2. Start position: Hands behind head and knees bent at 90 degrees.

3. Leading with the chin and chest towards the ceiling, contract the
abdominals and raise shoulders off floor or bench. During the crunch,
also bring knees towards chest.

4. Return to the start position.

V-Ups

1. Start position: Lie back onto floor or bench with knees bent and
hands extended towards ceiling. Head should be in a neutral position
with a space between chin and chest.

2. Leading with the chin and chest towards the ceiling, contract the
abdominal and raise shoulders off floor or bench. Also raise legs up
towards ceiling and attempt to touch your hands to your feet.

3. Return to start position.

Oblique Crunch

1. Start by placing your left foot over your right knee and place your
hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right
elbows tries to touch your left knee.

3. Return to the starting position and repeat according to the required

repetitions.

4. Repeat with the other side.

Hip Thrusts

1. Lie on your back with your legs bent 90 degrees at the hip.

2. Slowly lift your hips off the floor and towards the ceiling.

3. Lower your hips to the floor and repeat for the prescribed number
of repetitions.

Push-UP Superman With Alternating Arms

Starting Position: Start the movement in a plank position. Holding that

position raise your right arm and left leg off of the ground. Return to the
starting position and repeat with the other arm and leg. Hold each lift for
1-2 seconds.

Bicycle Kicks

1. Lie on your back with your knees at chest level and your arms flat
on the floor.

2. Alternate extending your legs by extending one leg out straight and
as you bring it in extend the other leg out.

3. Continue to repeat this process like you are riding a bicycle until
the required repetitions are completed.

4. Make sure you keep your back flat during the movement. If you are
unable to keep your back flat then reduce the extension of your legs.
Conventional circuit training workouts combine various exercise
stations to develop both strength and endurance

Circuit training is popular amongst fitness enthusiasts for its challenging

nature and individuals pushed for time find it can be a great way to
develop a good all-round level of fitness in minimal time.

Circuit training is also used by athletes to develop muscular endurance.

Sample Circuit Training Workouts

Although there are a multitude of possible
circuit training exercises, the way in which
a traditional circuit class is structured
remains relatively unchanged. Here are
the parameters for designing a typical
session:
The three sample circuit training workouts below
use various types of equipment. There is no reason
however, why exercises from the three cant be
combined:
Circuit training exercises :