Circuit Training

Guide for healthy full body training

Always consult with a physician before starting any exercise routine.

This exercise routine is desined to keep your heart rate at a steady pace. Choose one exercise from each of the 3 groups below. Do each exercise 3 times, right after each other (no rest). See example below. By working out different muscle groups back to back, you get the required rest time for each muscle before you hit it again, all the while keeping your heart rate up.

Exercise Groups

Push
Chest - Barbell incline, bench press, dumbbell Incline, dumbbell bench press, dumbbell fly, dips
Shoulders - Dumbbell press, shoulder press, shrugs, lateral/front dumbbell raise, bent over fly
Pull
Back - Pull ups/lat pull down, bent over row, one arm dumbbell row, seated row, upright row
Legs - or Abs
Quad - Squats, front squats, leg press
Hamstring - Stiff legged lifts, lying leg curl
Calves - Standing calf raise, seated calf raise
Abs - Sit-ups, crunches, leg raises

Example for Circuit #1 - Do the following in order to complete circuit.
Push - Dumbbell Press - 12-20 reps to failure
Pull - Seated Row- 12-20 reps to failure
Legs - Form Squat - 12-20 reps to failure
Push - Dumbbell Press - 12-20 reps to failure
Pull - Seated Row- 12-20 reps to failure
Legs - Form Squat - 12-20 reps to failure
Push- Dumbbell Press - 12-20 reps to failure
Pull - Seated Row- 12-20 reps to failure
Legs - Form Squat - 12-20 reps to failure
Then choose 3 new exercises for another circuit
Example:
Push - Shoulder Press - 12-20 reps to failure
Pull - Pullups/Llat Pull Down - 12-20 reps to failure
Abs - Situps - 12-20 reps to failure
And so on.

The idea behind circuit training is to get weight training and cardio done at the same time. Warm up with a 5-10 minute jog. Complete to 3-4 circuits. Finish with 1 mile and stretch. Do circuit training 2-3 times a week (at least 48 hours in between).