08-29-2011, 12:03 PM
I am just getting back on the wagon after a long break from exercise for a couple of months.
The only exercise I am currently getting is walk/jogging about 3-4 times a week. I am now interested in getting back in some strength training and think I would like to try some circuit routines.
Would anyone be able to post on here some ideas or links to websites for basic circuit strength training for beginners?
I keep doing searches on the internet and getting mixed results. :(
Thank you all in advance. :hug:
08-29-2011, 12:19 PM
#1 - Repetition Circuit: A Total Body Circuit Training Workout
This circuit can be done individually, or in a group, and should take about 10 minutes to finish. Beginners should take a 30 to 45 second rest after each exercise and a 3 to 5 minute rest after each circuit. Intermediate exercisers should not rest after each exercise but can rest 3 minutes after each circuit. While advanced exercisers should not rest until they have completed at least 2 circuits.
1.Squat Jumps: 10 to 15 repetitions
2.Standard Push-ups: 10 to 15 repetitions
3.Calf Raises: 15 to 20 repetitions
4.Bench Dips: 10 to 15 repetitions
5.Abdominal Crunches: 15 to 20 repetitions
6.Jump Rope: 60 seconds
7.Squat Jumps: 10 to 15 repetitions
8.Standard Push-ups: 10 to 15 repetitions
9.Calf Raises: 15 to 20 repetitions
10.Bench Dips: 10 to 15 repetitions
11.Abdominal Crunches: 15 to 20 repetitions
12.Jump Rope: 60 seconds
#2 - Running Circuit: An Outdoor Running Circuit Training Workout
This circuit is done outdoors on flat ground or on a track, and can be done individually or in a group. Mark out a distance of 200 metres, then complete 30 seconds of each exercise and walk or run 200 metres between each exercise until the rotation is completed.
Beginners can walk the 200 metres in between each exercise to catch their breath and prepare for the next exercise, while advanced exercisers should run the 200 metres.
I have TONS AND TONS of circuit routines, but most are at home....
DO you want to focus on LIFTING during your circuit? DO you want top mix it in w cardio?
And why Circuit training? Why not full body, regular weighliifting with straight sets, or supersets... just curious... lemmme see if i have anything here at the office