Training circuit exercises are excellent workouts to build strength and endurance. Depending on your motivation, there is a training circuit for you.
Training circuit exercises can be designed to isolate one specific area, such as your upper body, core, or lower body, or all three areas can target.
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Upper Body Exercises
Upper body exercises for training circuits can be performed at home with nothing more than a set of hand weights. An upper-body workout should target the arms, shoulders, and upper back. Runningplanet.com recommends push-ups to isolate the upper back and shoulders. Push-ups are performed with the hands shoulder-width apart and back stiffened to stabilize the body. Triceps presses are performed to target the triceps muscles.
To achieve the triceps press, kneel in front of a low bench and place palms flat on the court. Straighten your body and slowly rise with your arms until your arms are fully extended. Bicep curls are designed to isolate the bicep muscles. Perform by using light dumbbells, slowly bend your arm at the elbow with arms to your side. Repeat.
Core Circuit Training
Body core circuit training exercises consist of workouts that target the abdominal muscles. The most common practices to target the stomach muscles are set-ups and crunches. To perform sit-ups:
- Lie on your back and bend your feet at the knees.
- Slowly raise, bending at the waist.
The stomach crunch is performed in almost the same fashion as the sit-up. When performing a stomach crunch, instead of raising and lowering, you raise until the muscles are straining and hold for a few seconds. While these activities can be performed at home, using resistance equipment at a gym offers a wider variety and more intense workout.
Lower Body Training
Lower body workouts consist of targeting the legs. Leg exercises isolate the quads, calves, and hamstring muscles.Menshealth.com recommends performing squats to strengthen the legs. To perform squats, stand with your feet a little beyond shoulder width. Keep your back naturally arched, pushing the hips back, bend your knees, lower your body until the tops of your thighs are at least parallel to the floor.
Military.com explains the training circuit’s idea as work out that will take you to your maximum physical effort and your maximum heart rate. The object is not to rest in between exercises. One minute of training will burn out the muscle group being used and increase your heart rate.