Circuit Training for Beginners

Circuit schooling is a method of implementation with which you will get the combination of the repayment of weight lifting along with cardio. Since you may be unfamiliar with the way that circuit schooling works, here are some caring tips to get you ongoing. Along with some of the exercises, I’ll grant you with some hints you can use at home. Though most gyms have circuit schooling education, you’ll have enough information to start a schooling program at home.

Circuit schooling takes its name from an electrical circuit in that you go all the way around a series of exercises until you “complete the circuit” before beginning the sequence again. For example, you might do an upper body implementation like pull ups, followed by a lower body implementation like squats, followed by a full body implementation like jumping jacks. Since your heart rate remains at a relatively high rate during the entire circuit, you will get a high feature workout that will give you results quicker. You get the advantages of strength schooling and the repayment of cardio at the same time.

When I first ongoing circuit schooling I found out that it was best to use between 5-10 exercises in each circuit. You want a total of 20-25 sets so if you choose 5 exercises, you are going to have to do at least 4 rounds while if you have 8 exercises you only have to complete 3 rounds. Make sure to warm up by moving your arms and legs rather than using static stretching. Do that afterwards. You want to do a dynamic (moving) warm up to get blood into the muscles.

All right, now that we are done with our warm up, let’s start our circuit. A excellent whole body implementation like jumping jacks is a excellent way to start. Next we need some excellent upper body exercises. Let’s use two types of push ups. I like to use Hindu push ups and spiderman push ups but since we are crafty this for beginners, we’ll use the standard push up which you can even do on your knees, and close grip push ups, with the hands close collectively. Let’s throw in an inverted row to round out the upper body exercises.

Now we need some lower body exercises. Let’s use lunges, mountain climbers, step ups, and squats. Now all we have left is to arrange them. We’ll place the jumping jacks at the beginning to get the whole body ready for action. Next we’ll arrange the exercises alternating upper and lower body exercises. We call this non-opposing exercises. The upper body implementation does not share any muscle groups with the before or subsequent lower body exercises. Now all we have to do is order the exercises and we come up with this:

• Jumping Jacks 60
• Lunges 20
• Push Ups 20
• Mountain Climbers 20/leg
• Step Ups 20
• Inverted Rows 20
• Squats 20
• Close Grip Push Ups 20
• (Repeat 3 times)

Now you know what you need to get to ongoing. As you get stronger you can add more repetitions and modify the exercises to incorporate more hard implementation variations.

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Clint Grimes, is a retired US Navy commander. He is qualified by the California Interscholastic Federation and is now the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.

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Author: Clint Grimes
Article Source: EzineArticles.com
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