Circuit Training The principle of circuit training is to utilize a group of strength exercise one right after another. Sounds simple right? Well if done correctly it is. There are numerous circuit training programs available to choose from however many of them fall short on training the entire body. The circuit training I use and recommend hits all the muscle groups aerobic and anaerobic. It is designed for any one to follow from beginners to advance. Broken down into phase 1 for the beginners, phase 2 for the advance and phase 3 for the very serious. Using a 3 time a week program such as Monday, Wednesday and Friday any three days can be used, allowing a day off in-between. The program is designed to allow full recovery; the muscle you train first will not be trained again for 5 days. This is an extremely important aspect of training correctly and unfortunately over looked by many. PHASE 1 Set weights and reps according to your Level of fitness. The beauty of circuit training is, it can easily be adjusted to fit individual goals, for example, adding more Cardio if you need weight reduction or speed, or heavier weights to add size and strength, use less weight with more reps for toning, stamina and endurance. Each day contains three circuits, start off light and adjust the sets and reps, as it becomes too easy. If this is your first time circuit training it may take a couple of weeks to complete all three circuits in phase 1. Give your self-3 to 4 weeks to fine tune the routine until it runs smooth and less rest time is needed. Start out slow; let your body get familiar with the exercise and the routine. It is important to do one exercise right after the other so be prepared. CIRCUIT TRAINING EXERCISES (1 set of each) MONDAY Chest Incline Press Machine Shoulders Seated press ups Cardio Jump rope 2 min. Triceps Press Down Abs Sit ups 20-30 reps Cardio Run 3 min. Circuit 1 completed rest 2-4 min. and move on Shoulders Side laterals Cardio Jump rope 2 min Chest Peck Deck Machine Abs Hanging Knee ups Triceps Triceps Extensions Cardio Run 3 min. Circuit 2 completed rest 2- 4 min and move on Triceps Dips Abs Crunches Cardio Jump rope 2 min Shoulders Rear Laterals Chest Seated Chest Press Cardio Run 3 min. Circuit 3 completed Great Job! WEDNESDAY Quads Machine Squat Calves Standing Calf Raises Cardio Jump Rope 2 min Hamstring Lying Leg Curls Plyometric Jump Box Cardio Run 3 min. Circuit 1 completed rest 2-4 min. and move on Hamstring Single Curls Plyometric Jump Box Cardio Jump rope 2 min. Quads Leg Press Calves Seated Calf Raises Cardio Run 3 min. Circuit 2 completed rest 2- 4 min and move on Plyometric Jump Box Calves Single Calf Raises Cardio Jump rope 2 min. Hamstring Single leg Curls Quads Leg Extension Cardio Run 3 min. Circuit 3 completed FRIDAY Back Pull Downs or Pull ups Biceps Preacher Curl Cardio Jump Rope 2min Forearms Reverse Curls Lower Back Hyper Extensions Abs Crunches Cardio Run 3 min Circuit 1 completed rest 2-4 min and move on Abs Leg Raises Back Seated Row Machine Lower back Dead Lifts Cardio Jump rope 2 min Biceps Standing Curls Forearms Hammer curls Cardio Run 3 min Circuit 2 completed rest 2-4 min and move on Back T-Bar Rows Cardio Jump Rope 2-3 min Biceps One Arm Curls Forearms Reverse curls Lower Back Dead Lifts Abs Sit-ups Cardio Run 3 min Circuit 3 completed PHASE 2 This is only to be used after you are able to complete the entire 3 circuits in PHASE 1 comfortable and easily. Follow the same routine as phase one, with more exercises added. The sequence of the exercises are changed to eliminate fatigue of the muscle, naturally you will tire as you progress through, devoting more energy to the first exercise than to the last. Phase one is one exercise per muscle per circuit, *for phase two you need 2 exercises per muscle with one at a different angle. I will use Monday as an example on how to add more exercises to the routine, the beauty of circuit training is the flexibility of the exercise used. You are in-charge of your routine, therefore on Wednesday follow phase one and add a second exercise that works the same muscle from a different angle, it is very important to use the different angles in order to achieve maximum benefits. All gyms are set up differently therefore you chose the exercise...you make the circuit work for you. Phase three is the same approach, you need to add an exercise for a total of three exercise per muscle hitting the muscle from different angles. Remember the idea of this training is to break up the muscles of the body into groups so that the entire body is fully trained in three days. Monday is chest, shoulders, triceps, and abs. Wednesday is quads, hamstring, and calves. Friday is back, biceps, forearm and abs. Cardio is performed on each day to your individual goals. PHASE 2 (1 set each) Monday Chest Incline Press Machine Pec- Deck or fly machine * two exercises for the same muscle Cardio Jump rope 2 min Shoulders Seated press ups Side Laterals Cardio Jump rope 2 min. Triceps Press Down Triceps extensions Abs Sit ups 20-30 reps Crunches 20-30 reps Cardio Run 3-min./Kick boxing/versa climber Chose one of the three WEDNESDAY Follow Phase one and add your second exercise. FRIDAY Follow Phase one and add your second exercise PHASE 3 (1 set each) Monday More exercises are added, please note this is considered a very advance level. Chest Incline Press Machine Pec- Deck or fly machine Seated chess press Cardio Jump rope 2 min. Shoulders Seated press ups Side Laterals Rear Laterals Cardio Jump rope 2 min. Triceps Press Down Triceps extensions Dips Cardio Jump rope 2 min. Abs Sit ups 20-30 reps Crunches Hanging Knee ups Cardio Run 3-min./Kick boxing/versa climber WEDNESDAY Follow Phase one and add your third exercise. FRIDAY Follow Phase one and add your third exercise. Warm up thoroughly before starting the circuit training session. Perform any type of low intensity, aerobic exercise for 10-15 minutes. Follow with 10 minutes of stretching to all the major muscle groups. Good Luck and have fun!