A Closer Look at Circuit Training Part 2

Last week I provided an introduction to circuit training and discussed why it was effective and some of the benefits one can gain from this style of training. To dig a little deeper into how circuit training works lets take a look at a standard circuit workout that you would find here at Focus Fitness and discuss how it is put together and why it works.

Focus Fitness Sample Circuit:

1. Clap Push Ups

2. Supine Ring Rows

3. Box Jumps

4. Push Press

5. V-Sit Ups

6. Burpees

7. Tire Flips

8. DB Row, Rotate, Press

9. Seated MedBall Russian Twist

Work 30 sec./Rest 30 sec. Complete 3 total rounds of circuit with 1 min. rest between rounds.

The first factor that makes this circuit effective is that it is comprised of almost all compound movements. As mentioned in last weeks article the term compound movement means that there are multiple muscle groups working together to perform the movement which, also includes multiple joints being involved through either rotation, flexsion or extension. Compound movements are great because they elevate the heart rate to a higher degree than an isolation movement because the heart has to work harder to pump out oxygenated blood to multiple muscle groups to make them contract as opposed to just one. Now even though these exercises are compound movements they still have a primary mover. For example the primary mover for clap push ups is the pectoralis major (chest). The secondary movers are the anterior deltoid (front of shoulder) and the triceps (back of arm). So if you notice in the circuit above there are never two exercises back to back with the same primary mover. This is done on purpose to maximize the effectiveness of the circuit. Remember the main benefit of circuit training is that we can achieve both strength and cardiovascular gains in the same workout. We want to keep moving to keep our heart rate elevated, but we still also want to be able to apply a great amount of force while lifting. We achieve these two goals by performing compound exercises separated by very short rest intervals (only 30 sec.) and by alternating the primary mover every exercise. The total time it takes to complete all three rounds of the circuit is 30 min. including rest periods. This keeps the total time that your muscle is under load to a very acceptable amount so your body will be releasing testosterone throughout the workout aiding in the process of building muscle tissue. The intensity of the movements performed over the 30 min. workout will turn your body into a calorie burning furnace. In fact come back next Monday to see exactly how many calories are burned performing this circuit as opposed to 30 min. of traditional cardio. Come try one of our circuit training classes, your first session is on us. For women click here. For men/co-ed click here.