Circuits are one of the best ways to increase fitness levels, muscle gain and strength gains. Circuits are my favorite form of workouts because they require almost no equipment and provide a short intense workout.
What is a circuit?
A circuit is where you have a series of exercises to be completed and you do a set number of reps or a set time and then move onto the next usually without rest. After a set time or desired number of reps have been completed then you move onto the next exercise, and the the next and so on. After all exercises have been completed you would have a rest and then start all over again.
Example of a bodyweight circuits
Complete the following exercises in order and perform 15seconds of each exercise using 100% of your maximum effort. Follow this by 15seconds rest. After all exercises have been completed rest for one minute and then repeat.
Push ups
Bench Dips
Mountain climbers
Squats
High Knees
A variation of this is that you could do 25reps of each exercise and then move onto the next. Personally i prefer the timed approach and it lets you have an intense workout in just a few minutes which is ideal for busy people like me.
Benefits Of Bodyweight Circuits
There are many benefits from circuit training and here are just a few of them.
May be easily structured to provide a whole body workout.
Does not require expensive gym equipment.
Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.
Can be adapted for any size workout area.
Can be customized for specificity; easy to adapt to your sport.
Bodyweight Circuits
The first circuit i want to share with you is this excellent one by Vince Delmonte.
Complete 2 - 3 sets
15seconds 'ON'
15seconds 'OFF'
Do all the exercises in the order shown and give each one 100% of your maximum intensity. Aim to push out as many reps as possible and record the number of reps you do for each exercises. When it comes to the next workout aim to increase it by 1 more rep. This progressive increase will help you reach your goals faster. This is one of my favorite body weight routines for increasing your fitness levels and burning fat.
You can get 16 weeks of free bodyweight circuits for fat loss and body toning. As well as a great instructional guide which you can download and read, all exercises are described and shown on the 2 free training videos you get with the program.
This is a great system for anyone who wishes to lose body fat and tone your entire body.
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