What exactly is a home circuit workout? The circuit part of the workout is the concept that you do several exercises in a row, without rest, as a sequence and then repeat that sequence. That’s different than doing all of one type of exercise and then going to another. By doing several exercises in a row without rest, you’re giving your cardiovascular system a workout at the same time you’re boosting strength and flexibility. A circuit may exercise one part of the body and are often called stations. They may have as many as ten exercises for that part of the body. Normally, each circuit is done three times.
Always start any circuit with a warm-up session.
No matter what type of workout you do, always get your muscles warm and flexible. It’s especially important with circuit training. You can do a series of exercises, such as a few minutes jumping rope or other exercises that gets your blood circulating. It’s all about trying to warm up every part of the body. If you’re doing these at home, you don’t need any equipment when you do a bodyweight workout. This one is good for beginners. Start with 20 repetitions of squats, move to ten push-ups and then to ten walking lunges. Continue with a 30-second plank and follow it with 30 jumping jacks. Rest for a minute and repeat the circuit twice.
If you don’t have weights at home, it’s not a problem.
You can make your own weights and even adjust the weight as you get stronger. Use detergent bottles or milk jugs and fill them with sand, water or both. Make it heavy enough to lift several times, but still challenging. As you get more fit, just add more water or sand. You can add 10 dumbell rows to the last workout when you have this tool to use, without added expense.
Make your workout more advanced as you get fitter.
Sure you’re getting good at squats and have your form down pat, but let’s see how well you do with one-legged squats. These are really hard and can only be done if you’re in great shape. Start with 10 one-legged squat on each side, move immediately into 20 traditional squats. Add 20 walking lunges, with 10 for each leg, then do 10 jump step-ups on each leg. If you have a sturdy table, slide under on your back and grasp the edge, pulling your self up 10 times. Use bar stools to do ten dips, then move to ten push-ups and a 30-second plank.
- If you have a playground close at hand, you can create your own version of a circuit. You still can do lunges and bodyweight exercises, but also add the jungle gym and playground bars.
- A simple circuit includes 20 repetitions of traditional squats, 15 repetitions of incline push-ups where you put feet on the floor and hands on the edge of a raised item like desk, chair or bed, one arm rows with jug weights and reverse crunches.
- Combining a higher number of squats where you lift your hands overhead as you do them, with squats, reverse crunches and inverted rows using a table or desk, can create quite a challenging circuit.
- As with any type of exercise program, form is the most important factor. When you first begin, take it slowly, focusing on form more than number of reps. If you have to rest between exercises, do it.
For more information, contact us today at LIV Fitness