Circuit Training: A complete body workout
The circuit training exercises are a combination of several exercises designed in such a way that provides both the benefits of cardiovascular and strengthening exercises. This circuit training focuses on the following parts of the body:
1. Core muscles
2. Upper body
3. Lower body
All the exercises shown in the video are done in 20 reps. The alternating exercises (5, 8 and 9) are done in 20 reps each, this means if you count, you will have to count up to 40. It is also a good habit to perform aerobics for 1-2 minutes between every set of exercises to increase cardiorespiratory endurance.
The wheel exercise is focused on the body's abdominal muscles. This is a great exercise to reduce flab in the tummy and also helps to strengthen the core muscles. The noticeable thing here is that the feet should always stay the way it is shown in the video, because this helps the leg muscles to stay in a good form while performing the exercise. The ball superman is helpful for strengthening the biceps, triceps and the shoulder muscles. You should not do this exercise if you feel your back muscles are not strong enough. Then the focus is on the buttocks and quadriceps while the squats are performed. Using a resistant band ensures more power is delivered while performing the squats, and thus it is more helpful for tightening the buttocks. Crunches are great for building arm muscles or strengthening them, as well as helpful for the upper abdominal muscles because it has a little "Sit up" style. The alternating front and lateral raises are completely dedicated towards the shoulders, although it does have a little effect on the arms.
The jumping jack is an overall body exercise, which is also a great cardiac exercise. Any exercise that helps raise the heart beat can be considered as a cardiac exercise. But the jumping jack and running are two of the most basic and effective cardiac exercises.
Lastly, the exercise with the alternating arm rows and alternating arm and chest presses, these will allow more exhaustion in the chest and arm muscles.
Finish the total workout with a good 0.5 mile run. This will not only be just a cardiac exercise, but is also helpful for one of the most important features of any exercise; cooling down. Also, while running the heart pumps more blood through the body, which is good after a sequential workout like this one. Nothing is better than running after a whole body workout.
Safety:
Before starting any circuit training programs, it is highly recommended that you consult your trainer or your doctor. Always be very careful about the term "Good Form", because without exercising in a good form it is more likely to become prone to tension in the muscles, and the workout looses its effectiveness. Please drink a lot of water and take food that has a high quantity of protein after every routine you follow. This ensures better growth of the muscles.
