Circuit training is a form of workout that sees athletes combining resistance training with high-intensity aerobics, moving from exercise-to-exercise in quick succession to build strength and muscular endurance.
This easy-to-follow, beginners circuit workout is an efficient conditioning program for developing your strength, endurance and enhancing fat loss.
| Workout difficulty | Intermediate |
| Workout Category | Circuit training workouts |
| Equipment required |
Pull-up equipment, Barbell and weights |
| No. of exercises | 5 |
| Physical Skills | Cardiovascular, Strength, Power, Speed |
Circuit workout instructions
To complete a circuit, each exercise must be performed sequentially that is assigned to the program. When one circuit is complete, the athlete begins the first exercise again to initiate another circuit and repeats the process.
- Repeat the circuit 3-5 times (depending on ability)
- Rest for 2-3 minutes between circuits
- No rest between exercises
- Perform as many reps as possible (AMRAP) for prescribed time.
Warm-up
Increase hear rate and bloodflow through your preferred warm-up method, followed by some dynamic stretches.
Suggested warm-ups: Jogging, skipping rops, shuttle-runs, arm rotations, leg raises.
Circuit training exercises
| No. | Exercise | Instructions |
|---|---|---|
| 1 | Jumping squats | 30 seconds AMRAP |
| 2 | Hanging leg raises | 30 seconds AMRAP |
| 3 | Diamond push-ups | 30 seconds AMRAP |
| 4 | Deadlifts |
50% of max weight 30 seconds AMRAP |
| 5 | Wide pull-ups | 30 seconds AMRAP |
