How to Run Circuit Training
- 1). Begin your circuit routine by performing a prone iso-ab for your core. Lie prone on the floor with your feet together and your forearms placed into the ground. Draw your abdominals in toward your spine and squeeze your gluteals as you lift your entire body off the ground, supporting yourself on your toes and forearms. Make sure your body is in a straight line from head to toe. Hold the position for 30 to 60 seconds before you slowly return your body to the ground.
- 2). Perform a squat-press after your core exercise. Grab a barbell and begin standing tall. Hold the barbell at your collarbone level with your grip shoulder-width apart and elbows underneath the bar. Contract your core and keep your chest up. Bend at your knees and flex your hips to lower yourself down slowly into a squat position where your thighs are parallel with the floor. Push through your heels into a standing position. Use your momentum at the top of your leg extension and press the barbell above your head. Lower the barbell back to your collarbone, and repeat for 12 to 15 repetitions.
- 3). Hold onto the barbell as you transition into a bent-over row, which will target your back. Stand tall in a neutral position. Slightly bend your knees and flex at the hip, making sure to stick your gluteals out. Keep your chest up and your back arched through the whole exercise. Row the barbell toward your sternum by retracting your shoulder blades and rowing your arms before slowly returning it to its original position. Repeat for 12 to 15 repetitions.
- 4). Grasp two pairs of equal dumbbells and perform a reverse weighted lunge to train your hips and legs. Begin in a tall, neutral position. Take a big step back with one leg making sure to keep your body upright. Drop your rear leg's knee to the ground slowly before pressing off the ball of your rear foot back into a standing position. Perform the same movement patterns for the other leg as you keep alternating. Repeat for 12 to 15 repetitions for each leg.
- 5). Transition into push-ups next to work your pectorals. Lie prone on the floor. Start with your hands at your pectoral minors and shoulder-width apart. Drive your toes into the floor and contract your abdominals to stabilize your core. Push through your hands and toes into a push-up position where your body is straight. Lower yourself in a controlled method back toward the ground before pushing through your hands and toes into another repetition. Perform 12 to 15 repetitions.
- 6). Grab a jump-rope and begin jumping at 50 to 75 percent of your max effort. Continue this pace for one to three minutes. Rest at the end for 60 to 90 seconds before starting the circuit over again. Perform this circuit training routine for two to four sets.
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