Circuit Training Exercise | Circuit Training examples | circuit training workouts | at home | Free

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Free Circuit training Program

The circuit training gets its name from the word “circuit”, meaning it forms a flow by working the whole body. But designing a circuit training routine is not just putting a bunch of exercises for different parts of the body. It takes a good understanding of the body muscles, what works best for each of them and the overall body’s metabolism to put together a circuit training routine.

Throughout the weight loss program, many workouts are being introduced and they are designed sequentially to bring out the most out of the body, calorie wise. This circuit is a bit challenging, as it has some heavy weight and good techniques involved. This is why this circuit training sessions are so effective. Throughout this session these following parts of the body are being worked out:

• Glutes
• Shoulders
• Arms
• Legs
• Core

Basically, this is a complete body workout. The design of the first exercise (dumbbell push presses) of this circuit training routine is very clever, as it works the shoulders, butts and arms at the same time. Not only that, this exercise is good for cardio too, so placing it at the beginning of the routine makes the routine even more smart. Performed 15 reps.

The second part is the split lunges on a stability ball. This exercise is quite nice and requires good balancing and thus an overall coordination of all the muscles. 15 repetitions on each leg is recommended.

The last part of this circuit training session is the toughest, the full body crunch. This exercise is great for core muscles and you can say that the “calories” fear this one. Perform this exercise and you will know what is meant by that. The crunch should be performed 12-20 reps according to how much the body can handle.

Please know that following workout routines needs to be taken very seriously, as a workout plan can make or damage your body. A wrong exercise can seriously damage your muscles. So it his highly recommended that you research and judge a particular routine before you start to follow it. There are many sites that offer free circuit training routines, but make sure you analyze them like above before you start.

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Keep Your Body Muscles Active with Training Circuits

Before the introduction of machines, people used to do all kinds of works like farming, hunting, fishing etc; that required muscle strength. But over time, the muscle strengths for physical labor are now being replaced by machines. This is the reason why we spend a great amount of time sitting. We sit in our office, at home in front of TV or PC and where not. With the ease of life that technology has given us, we are forgetting the importance of keeping our muscles active and thus making our bodies more fragile.

Does that mean technology has made us to choose the path of unhealthiness? Absolutely not. Fortunately there are some smart people around us that have continued to research and find ways to fill up the gaps that we are making by not taking care of our bodies. Thus the name of Circuit training has emerged.

Circuit training is a way of systematic workout which enables to sequentially focus on every part of the body. Researches on circuit training say that not only the exercises make our bodies strong, but they are helpful to increase the longevity of a human being and have effects to hold the “youth” for a longer time.

On top of that, it is the technology that has made circuit training even better, because they are now complemented with workout machines. Because the life and lifestyle has vastly changed, what was previously done in daily tasks (like fishing and farming) is now needed to be done manually.

The workout machines take a lot of knowledge about body muscles and the anatomy to design. This is why the design companies of these machines have a whole panel of researchers to continuously improve the quality and effectiveness of these workout machines. There are different machines and different circuit training workouts for women, too. This is one of the best parts of circuit training.

With the help of these machines, the circuit training routines are getting more and more sophisticated and the benefits of circuit training are greater than ever.

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Circuit training at home: Upper Body exercise

These exercises are designed in a way that goes from easier to harder. This means that you start with the easiest exercise, and finish it up with the more challenging one. This circuit training session has four exercises. Except for the first workout, all the others are basically doing pushups but in a slightly different way. The exercises are:

• Moving back and forth on a balance ball
• Pushups while the ball is under the hips
• Pushups while balancing the body on the ball only with the feet
• Pushups and moving the ball towards the body with the feet.

The exercises are designed to make a person be able to do circuit training at home; all that is needed is a balance ball. Pushups are great for chest muscles. This means throughout this circuit training, the body works out its chest muscles. But as the pushups are done on a balance ball, the exercises get very challenging and the abs and core muscles are also worked out.

Always remember:

1. NEVER challenge yourself too much. Do not pose challenge on your body more than it can handle. Usually, beginners are more likely to have less balance and muscle strength. This is why it is recommended to start with the easier exercises.
2. Always do a good warm up and cool down. An effective warm up workout increases the blood circulation of the body and readies the body to take the exercises. A good warm up exercise can be running or skipping. As an example of cooling down, light stretching is recommended.
3. Drink plenty of water during a circuit training session, it helps the blood flow throughout the body and thus the oxygen flow becomes better.
4. Circuit training is a great way to maintain a health looking body, so try to follow good circuit training routines.

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Circuit training: Core and abs workout

This is a circuit training routine which focuses on the whole body, especially the core and abdominal muscles. For this exercise, you will need a bounce ball. The exercises are one of the  best circuit training workouts for women and also good for performing at home.

Steps:

1. First balance your body on the exercise ball and lie on your back like shown in the video. Then put your arms behind the head and lock your fingers.
2. Now raise your upper body and one leg while balancing on the other. The locked fingers will help you to raise your head. Raise the upper body as high as possible and raise your leg until it forms a parallel line with the ground.
3. Now slowly move your upper body back and lower the leg. Change your leg and do the same. This is actually performing crunches with a twist.
4. The whole circuit training session should last for about 15 minutes, and do it 8-12 reps for each leg if you are a beginner. This means the total count will be 16- 24 for both legs. If you want to challenge yourself more, increase the number of reps.
5. The second half is the wood chop exercise, which is easy but exhausting and effective. This should be performed 8-12 reps or highest 20 reps. This is working on your buttocks, arms and thighs.

This example of circuit training exercise is really tough to do, as you are doing it on a bounce ball. You have to constantly use every muscle of your body as you are balancing yourself on the ball. This allows all the muscles of the body to be active, so generally it is focused on the whole body. But to be more precise, this circuit training session is helpful for strengthening the core muscles and removes the flab around the abdominal area. Also, it works out the front muscles of the thighs.

Please remember:

• The exercise that is performed on the bounce ball needs a lot of balance. If you are a beginner, please take time to develop a good balance.
• Every circuit training workout session should start with a good cardio exercise to increase the muscle endurance.
• Always maintain a good form while performing any workout.