Okay, I’m sorry for the incredibly corny title to this post! Please forgive me and let’s move on! Circuit training exercises can vary and be used for bodyweight training, dumbells, kettlebells, as well as machines. Since I am a big fan of training outside or at least outside of a gym, I am going to go over some bodyweight exercises that you can use in your next workout.
In a recent post, workout without weights, I gave a list of 9 exercises that were designed to be done one after another for around 50 reps per exercise. If you tried this out, I am sure that you had a killer workout and were pretty beat at the end of it. In that post I talked about doing all of the reps (usually 50 reps) for an exercise before moving on to the next exercise. Another way to use these exercises are to do them as a circuit, doing less reps, but for three circuits.
circuit training exercises
[I think this girl has a really nice basketball! I know that this has nothing to do with this post, but I'm just saying! Besides, who doesn't like basketball?]
Circuit Training Exercises
1. Prisoner Squats (15 to 20 reps)
2. Close grip Pushup (15 reps)
3. Bulgarian Split Squats with Jump (15 reps)
4. Inverted Rows with Rope or from a barbell (10-15 reps)
5. Spiderman Pushups (15 reps)
6. Pull ups (10 reps) either with rope or from a pullup bar
7. Mountain Climbers (15-20 reps)
8. Hip Extensions (15-20 reps)
9. Planks (45-60 seconds)
You would do each exercise one after the other for the suggested reps. After completing the entire circuit, you would rest for around 30 seconds to a minute and then repeat the circuit two more times.
Doing circuit training exercises is a pretty intense workout and don’t feel bad if you have to take longer rest or if you have to do less reps. The main thing with this type of workout is being able to mentally push yourself to not give up. You mind will want you to quit at the beginning of this workout until your second wind kicks in. In between workouts will be tough also. It is usually hard to get pysched up for this type of training because after doing it a few times, you know what kind of misery that you are in for! You just need to push through it and once you actually start the workout, the mind will usually back off a little until you start to get really fatigued. If it was easy to have a kick ass body though, everyone would have one! Don’t be afraid to push yourself a little. You will be amazed at how far you can go if you put your mind to it.
[If you need a little motivation to train hard, just check out this video. This girl not only has an incredible body, she also trains harder than anyone that I have ever met. I guess that's the reason she looks the way she does!]
I found out about this girl in the video above from my friend Dave who has a great blog called Not Your Average Fitness Tips which you should check out.
As I have talked about in many of my posts, your diet is the most important part of the equation. Once you have that under wraps, proper training is the next part. If you are training like this compared to walking at a steady pace on a treadmill, this way will be more effective hands down. Although, after doing these circuit training exercises, you may wish to do some from of interval cardio whether on a treadmill or with a jump rope. I don’t mean to keep bashing the treadmill, but so many people walk slowly on a treadmill as their only form of exercise a few times a week, and just don’t get the results that they are after. This is fine in the beginning, but will soon turn in to a waste of time, unless you continuously increase the intensity and workload. One of the best ways to do this is to do some circuit training exercises like I listed above.
{ 20 comments… read them below or add one }
Bash the treadmill all ya want, brother. I’m right there with you! I’ve been doing similar circuit training recently but throwing in kettlebell work for good measure. Working great so far!
Darrin´s last [type] ..Healthy Vegetable Recipes For Good Summer Eatin’
Thanks for the shout out Kelly! Circuit training is definitely a great way to go: burn fat, gain muscle, get your heart pumping. I’ll tell ya, the more I see some of these videos, the more I realize why so many people join gyms. Sadly I’ll settle for my off-white basement walls as I don’t want to become one of those gym rats who’s there just to ogle women.
Dave´s last [type] ..Strength Reps vs Muscle Mass Reps
Circuit exercises are excellent for losing bodyfat and getting stronger … I use it instead of machine cardio’s inbetween weight lifitng days.
Raymond´s last [type] ..MMA Core Workout-The Secret for Granite Abs
Darrin,
Kettlebells are something that I have not yet ventured in to. I’ve looked at a bunch of different workouts with them and watched some videos from Turbulence Training, but haven’t actually done anything with them. They seem like another great way to train. Eventually I will give them a try. Yeah I am kind of over the treadmill. I use it in the gym on days that I can’t be outside, but only as a last resort. I was jumping rope the other day, per your recommendation and holy shit, I was amazed how much my calfs were on fire!
Dave,
No problem my man, you got a nice site with a lot of useful information. We all need to get as much people as we can to our blogs. If you look around you anywhere in public and see how much society as a whole are out of shape and overweight, you can see the need for people to learn this stuff!
Yeah, there are some nice sights at the gym sometime. I married my high school sweetheart 23 years ago and she looks as good as ever, (she is a fitness freak too) so I don’t get too distracted though!
Raymond,
Yeah it is a great form of cardio for sure. I used to hate doing cardio, but it turns out that I just hated walking on a treadmill! With all of the different ways to get a good cardio workout, I never get bored anymore. I just wish I had a few more hours in the day, but don’t we all!
Love the post Kelly. I think if people are not the type of “self motivators”, then they should lace up a pair of skates, put on 10 pounds of gear and try a workout on the hockey rink. There ought to be a fitness program for ice hockey training (other than trying to be an aspiring player). This is one workout that will physically drain you and you know it first hand. Peace!
Bill,
I know! Skating around with all of the pads on and doing quick sprints on the ice will wipe you out for sure! Especially trying to keep up with twenty year old kids! Remember the days of playing rollerblade hockey at Renzie Park? Those were great times! Rocking out to the Chili Peppers too! Don’t you wish we could go back in time, just for an hour or two? You’ve been a great friend for so long, I miss hanging out with you!
-Kelly
Oh wow, that girl is amazing. Now I feel motivated and want to work out like that. I don’t think I have it in me to be that built though.
Leslie
Leslie,
That girl is a freak of nature! The great thing about fitness is that you don’t have to look like her or compete with her, you just need to compete with yourself. If you strive to be better each day and make progress regularly, you will surprise yourself at how great you look!
-Kelly
I see you have a Zuzana video, she rocks! Amazing body, and some great circuits on her site. I would add a tenth station – dips.
Jon´s last [type] ..Postmenopausal Weight Loss Diet
wow that body is fantastic. How I wish I could have a body just like that girl when I’ve seen that video I feel like I have to my best in order me to have that kind of body.
Circuit training is great- basically the most efficient way to train there is. The 9 exercises described are a good mixture.
PerryP@How to lose weight´s last [type] ..Exercises for Women
Awesome tips! I’m going to have to focus in on your workout advice more often
My body feels so much better – what kind of suppliments would you suggest using?
I’ve become interested in circuit training recently but I DO like the mental benefits I get from running. By running, I mean steady state running. I am unwilling to give up my runs, but I’m thinking of adding some bodyweight circuits – three sets, three times a week. My question is, can I do three days a week of ‘normal’ runs and three of bodyweioght circuits? And if I do, is there a danger of over training? Finally, will bodyweight circuits burn more body fat than ‘traditional’ running? Thanks!
I’ve become interested in circuit training recently but I DO like the mental benefits I get from running. By running, I mean steady state running. I am unwilling to give up my runs, but I’m thinking of adding some bodyweight circuits – three sets, three times a week. My question is, can I do three days a week of ‘normal’ runs and three of bodyweioght circuits? And if I do, is there a danger of over training? Finally, will bodyweight circuits burn more body fat than ‘traditional’ running? Thanks!
Great pic and video. I think it does relate to the post
That is one intense workout. That is just the thing I need to kick my routine up to the next level.
I didn’t find tie to go to gym and had to cut back on your exercise time. It was then I read some reviews on circuit training and started doing a simple 5 exercise fat burning circuit training workout daily. I was amazed to watch the fat burn fast. So, this is my message to all you folks, never think you can lose pounds if you are ready to spend more. Thank you.
Thanks for the ideas shared in your blog. Yet another thing I would like to express is that fat loss is not information on going on a celebrity diet and trying to lose as much weight as you can in a couple of weeks. The most effective way to lose weight naturally is by acquiring it bit by bit and right after some basic guidelines which can help you to make the most through your attempt to shed weight. You may learn and already be following these tips, however reinforcing expertise never affects.
Thanks for the post!
The girl has amazing body. Now, I’m motivated to get my routine right. Circuit training, basketball workouts, running, etc. All of these workouts not only help us get a great body but mentally train us to push harder and not give up easily.
As a beginner would you have to build yourself up to doing the whole Circuit Training Exercises regime or hit it as a whole right from the start? Thank you!
Laika@Best Homemade Ice Cream Makers´s last [type] ..Making Homemade Ice Cream
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