How to Plan a Circuit Workout
A circuit workout is one in which you move from one exercise to another in a preset order. When you get to the last exercise on the list, you start again at the beginning and complete another "circuit." Keys to a successful circuit workout include moving rapidly from one exercise to the next, a clear understanding of your workout goals and brief but adequate rests between stations. Use the steps below to plan and prepare for a solid circuit workout.
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Instructions
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Setting Up Your Routine
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1
Decide on your workout goals. Do you want to sculpt and tone or do you want to bulk up? Do you want to work every muscle in the body or concentrate on specific muscle groups? How much time do you want to take?
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2
If your goal is to sculpt and tone, you'll want to do sets of light weight and high repetition. This can include body-weight exercises such as calisthenics or yoga poses. If you want to bulk up, do sets of lower reps but at high weight. Body-weight exercises rarely help build bulk.
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3
If you want to work every muscle in your body, choose one exercise for each major group: quads, hamstrings, glutes, abdomen, lower back, chest, upper back, biceps, triceps and shoulders. If you want to focus on a particular area, choose two or three exercises for each muscle group in that area.
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With your goals in mind, select the specific exercises you want to make part of your circuit. You will want to name your exercises and determine the number of desired repetitions. See sections 2 and 3 for sample circuits.
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5
Write down your workout plan so you can refer to it during your workout.
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Take a practice run by walking through the exercises. This serves two purposes. First, you get to test your transitions from exercise to exercise. Second, you get a chance to test each exercise to figure out your starting weight.
Sample Power Circuit
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Use this circuit if you're interested in building real muscle in limited time.
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Five repetitions of squats.
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Five repetitions of bench press.
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Five repetitions of dead lifts.
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Repeat the circuit five times. The first repetition should be fairly light. The second should be moderately challenging. Add weight with each circuit so that there is significant chance of muscle failure on your last set.
Sample Toning Workout
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Use this circuit if you want to sculpt and tone.
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13
For each exercise, set the weight fairly light and perform the exercise for one minute, using a kitchen timer. Rest for one minute in between sets.
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Run the following exercises in succession: hamstring curls, leg extensions, crunches, back raises, dumbbell butterfly, barbell curls, dips, military press.
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15
Rest two minutes at the end of the circuit.
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Run the circuit a total of three times.
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Tips & Warnings
As with any workout routine, if you are new to exercising seek the advice of your doctor or a fitness professional before beginning.
