Almost every Friday and anytime I am busy and fighting the clock, I have a Go To system for my training. I often do this on Fridays as a way of "Earning my Weekend".
However, I usually get in a Saturday morning training session but sometimes I take the entire weekend off. Below I will outline how to design these circuits and you can perform them with heavy or light weights, or, blend it all together depending on your goals.
Step 1 - Choose 5 exercises and perform them for 5 rounds.
Step 2 - Look to Target the Entire Body / Main Movement Patterns.
1) Full Body Exercise
2) Upper Body Push
3) Upper Body Pull
5) Lunge or Posterior Chain / Weak Area
Here's what I did last Friday for 5 Rounds after a thorough warm up:
A) Belt Squat x 10 - 20 reps
B) Mixed Grip Pull Ups x 6 - 8 reps
C) Various Carries x 100 ft
D) Sleds x 100 ft
E) Glute Ham Raise x 5 - 8 reps
F) Med Ball Bear Hug / Zercher Carry x 100 ft
Finisher 2 Rounds:
A) Push Ups x MAX reps
B) Fat Bell Side Raises x MAX reps
C) Fat Bell Curls x MAX reps
As you can see, I did more than 5 exercises. I did lunges during my warm up for 3 rounds. My warm up is usually 3-4 exercises for 3-4 rounds of high reps. As you can see, it's a LOT of work. Once you get to the 4th and 5th round it is a GUT CHECK. You are challenging yourself BIG time, both physically and mentally.
I wanted to get in some extra upper body so I did a fast finisher with 3 exercises for 2 rounds.
Here's 5 Reasons WHY Circuit Training is So Powerful:
1) When short on time, you can complete a 5 round circuit in well under 30 minutes. The first round can be your warm up.
2) As we get older, getting the heart pumping is crucial. You need some cardio action!
3) The fast pace of the training develops grit & mental fortitude. This is crucial in LIFE. Weak Minds do NOT achieve Success.
4) You can Build Muscle or Muscular Endurance by changing the reps to change the effect. Heavy weights & lower reps for Strength (5 reps per set is great). Higher reps with lighter weights (8-15 reps per exercise) for endurance and hypertrophy.
5) If you're a Coach, Circuits are Great for all of the above reasons + helping to organize / manage large groups.
I did these circuits 1 x week with the college wrestlers in the off season to keep their GPP levels up, keep the mind connected with some endurance work and keep the heart rate pumping as they were wrestling less.
For adults, it's important as well. Adults need some heart pumping, muscle burning work. Adults for the most part are sedentary and the last thing they need is the do 1 exercise, rest and repeat. Adults need to move.
Put your own "Gut Check Circuit" together and post what you did in the comments below. Looking forward to seeing what you come up with!
Live The Code 365,