Circuit Training Routine?

If you’re thinking about trying a circuit training routine, and you’re looking for some pointers, advice, or even a “review” of what circuit training is … then keep reading.

What Is Circuit Training?

Circuit training was a type of exercise training that was invented in the (I believe) 70’s by a doctor. His idea was that the greatest health benefits would come from training your whole body in a given workout … yet … not keeping all the stress and blood circulation in one part of the body.

At least that’s what I remember from reading my book on Bruce Lee’s training methods. Old Brucey was a big proponent of circuit training for sure.

But basically a “circuit” is a set of exercises, usually 5 or more, that is done in a different manner than normal exercises. For example, a normal weight training routine would look like this:

• Exercise 1: complete set 1, then set 2, then set 3, now move on to …
• Exercise 2: complete set 1, then set 2, then set 3, now move on to the next exercise and so on…

The difference in circuit training is you complete set 1 of the first exercise, then move to the next exercise in the “circuit”, like so:

• Exercise 1: complete set 1, then go to …
• Exercise 2: complete set 1, then go to …
• Exercise 3: to complete set 1, then go to
• Exercise 1: to complete set 2, then go to …
• Exercise 2: to complete set 2, etc …

Make sense?

Benefits of Circuit Training?

For me, this type of training is very appealing because:

• I get bored standing around waiting for my normal “rest periods” …
• I get to change exercises often, keeping boredom away …
• You can actually get more work done in a given period of time, leaving the rest of your day open …
• The high “density” level of work done in a short amount of time, with little rest is good for fat burning …

So you may enjoy those benefits too. This girl here obviously enjoys doing circuits of exercises …

What I Do Differently …

I think circuit training was invented with Nautilus machines or something … and it may have all been a marketing ploy to get more members in and out of the gym in less time so the gym could sign up more members, but no matter because the theory is still solid.

First off, I NEVER do machines and I’ll he-man-bitch-slap you if you do it too. So don’t.

Second, I usually use what I call “exercise alternation” like I explained in my post  How To Workout Faster so I can do my strength training exercises and still get the full “rest period” benefits (where if I tried to do it in a normal fashion, I’d never be able to sit around for 3-5 minutes in between sets and that would make my strength gains suffer):

• Squats 1 set of 5 reps immediately switch to…
• Bench Press 1 set of 5 reps immediately go to…
• Pullups 1 set x 5 reps and go back to…
• Squats 1 set of 5 reps immediately switch to…
• Bench Press 1 set of 5 reps immediately go to…
• Pullups 1 set x 5 reps and go back to…
• Squats 1 set of 5 reps immediately switch to…
• Bench Press 1 set of 5 reps immediately go to…
• Pullups 1 set x 5 reps and go back to…

Also, I usually do my abs training in some form of circuit training or supersets …

Like, here’s an example of a simple ab training routine from my post  Six Pack Abs Routine – Try This To Get Six Pack Abs Quick!

• Bodyweight Squats - 20 – 50 reps as fast as possible with good form — you WANT to get out of breath and feel your legs and lungs burning!
• V-Situps: laying on your back with your arms outstretched overhead. Keep your legs and arms straight and using your core, make them touch each other. If you’re doing it right, you’ll pick your legs, things, lower back, back, arms, head and shoulders off the floor at the same time and the only thing on the ground will be your butt. You’ll look like a “V-shape” (hence the name!) with your butt on the ground and hands touching your feet. 10-15 reps.
• Bodyweight Squats - 20 – 50 reps as fast as possible with good form
• Reverse Crunch: Lying down on the ground, back flat, shoulders down and hands behind head (you might have to anchor them with a medicine ball or something). Knees bent, raise them slowly to 90 degrees over your waist. Using the lower abs primarily. And making sure to keep your back on the floor flat. (If this is too easy, you can put some weight on your feet with a light dumbbell or something, remember though, keep your back flat). 10-15 Reps.
• Bodyweight Squats – 20 – 50 reps as fast as possible with good form
• Yoga Side Bend – hold for a minute.
• Bodyweight Squats – 20 – 50 reps as fast as possible with good form
• Plank (on or off a swiss ball) – hold for a minute.
• Bodyweight Squats - 20 – 50 reps as fast as possible with good form

So if you want to do a circuit training routine feel free to use the one above with your strength training or work it into your exercise program in some form because it’s a good method of training!