Here is another session that I did with my circuit class. Circuit training is an excellent form of training that I use not only as a group fitness session but also in one to one training and within my own workouts. It is a great way to increase general fitness, burn calories, increase muscular endurance and definition. Circuit training can offer good variety to your training and help to keep it interesting and it is also an excellent way to work the whole body in as little as 30 minutes. For this workout all you will need is a barbell and weights, a step box and/or a bench, a mat for your abdominal work and a space roughly 10-15 meters long for your shuttle runs. The circuit is split into four sections, each one with 4 exercises and lasting for 6 minutes. This means you can complete the entire workout in 30-40 minutes including warm up and cool down.  

Spend 5-10 minutes warming up before starting this circuit workout.

Circuit 1:

Bench press x10 reps

Step ups x10 reps

V-ups (Lie on the floor with your arms and legs outstretched. Crunch up and bring your shoulder blades off the floor. At the same time bring your legs up keeping them straight. Reach up and aim to touch your shins. Bring your arms and legs back down and repeat).

Shuttle runs x6 (Run as fast as you can between 2 markers 10-15  meters apart. There and back counts as 2).

At the end of your shuttle runs start the circuit again. Complete as many sets as you can within 6 minutes. Rest for 1 minute and then start the nest circuit.

Circuit 2:

Bent over row and clean and press x10 (Perform one bent over row and then immediately do a clean and press. This counts as 1 rep).

Straddle jumps x10 (Stand with your feet either side of a low step. Jump both feet onto the step landing softly by bending your knees on impact. Jump off again landing soft and repeat).

Step walk on x10 (Place both your hands either side of a low step so you are in a press up position. Place both hands onto the step one after the other whilst maintaining a straight back. Take your hands off and repeat. Focus on keeping your abdominals tight throughout).

Shuttle runs with burpees x6 (Perform one shuttle run and at the end do 1 burpee before running back. Next time you run back down do 2 burpees and then run back. On your final lap complete 3 burpees).

At the end of your shuttle runs start the circuit again. Complete as many sets as you can within 6 minutes. Rest for 1 minute and then start the nest circuit.

Circuit 3:

Barbell squats x10

Tricep dips x10

Oblique twists x10 (Start with your legs in the air and knees bent. Twist your elbow across the body towards the opposite knee).

Shuttle runs with squat jumps x6 (This time at the end of the shuttle runs perform jump squats. Do 2 reps at the end of the first lap, 4 reps on the next and 6 on the last lap).

At the end of your shuttle runs start the circuit again. Complete as many sets as you can within 6 minutes. Rest for 1 minute and then start the nest circuit.

Circuit 4:

Upright rows x10

Press ups x10

Russian twists x10 per side (Balance on your bottom with legs in the air and maintaining a straight back. Rotate your arms from side to side whilst keeping the legs as still as possible).

Shuttle runs with alternating leg squat thrusts x6 (This time at the end of the first lap do 5 squat thrusts per leg, then 10 squat thrusts per leg and last lap 15 per leg).

At the end of the workout spend 5 minutes cooling down and stretching.

If you enjoy this type of workout then try out the total set challenge.