An email prompted me to write about the various workouts that you can create using a circuit program.
People often like to use the circuit workout as a form to get through a workout routine quickly, yet still work out effectively. Here are some examples of a few varieties of the routines you can develop:
The body-weight, full-body routine
I like to alternate an upper- and lower-body exercise into a challenging nonstop routine, then follow it with a moderate form of cardio exercise.
Pull-ups: max reps
Squats: 20-30 reps
Push-ups: max reps 1 minute
Sit-ups: max reps 1 minute
Lower-back extensions: 1 minute
Repeat above 3-4 times
This workout will require no weights and will work the push and pull muscles of the upper body, the front and back of the torso, as well as the legs.
The weights/machine full-body workout
Similarly to the above workout, you can use barbells, dumbbells, kettlebells and weight machines to complete this routine:
Pull-ups or pulldowns: 10-15 reps
Bench press: 10-15 reps
Leg press: 10-15 reps
Rest with crunches: 30-50 reps
Dumbbell mix: In one movement -- squats, biceps curls, military press, triceps extensions: 10-15 reps
Woodchopper squats: 10-15
Bent-over rows: 10-15/arm
One-arm snatch lifts: 10-15/arm
Push press: 10-15 reps
This workout requires a gym or a variety of weight systems to use to complete, but it will work the push/pull muscles of the upper body, legs and the kinetic links of full-body movements.
The classic push/pull workout
This workout is for the quick upper-body routine if you like to split your routines into upper- and lower-body workouts on alternating days:
Pull-ups: 50% max reps
Bench press: 50% body weight max reps
Biceps curls: 10-20 reps
Push-ups: 50% max reps
Abs of choice: 50 reps
Bent-over rows: 10-20 reps
Dips: 10-20 reps
Pulldowns: 10, 10, 10 (wide, regular, reverse grip)
Reverse flies: 10-20
Push-ups: max reps
Abs of choice: 50 reps
Repeat as many times as needed
These are just a few of the many ways you can mix in a variety of exercises to produce an effective routine that will help you reach the results you are seeking quickly. Once again, the circuit is designed so you do not have to rest during the workout, but you actually rest muscle groups while working opposing muscle groups.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to email@example.com.
Want to Learn More About Military Life?
Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.