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Okay, I’m sorry for the incredibly corny title to this post! Please forgive me and let’s move on! Circuit training exercises can vary and be used for bodyweight training, dumbells, kettlebells, as well as machines. Since I am a big fan of training outside or at least outside of a gym, I am going to go over some bodyweight exercises that you can use in your next workout.
In a recent post, workout without weights, I gave a list of 9 exercises that were designed to be done one after another for around 50 reps per exercise. If you tried this out, I am sure that you had a killer workout and were pretty beat at the end of it. In that post I talked about doing all of the reps (usually 50 reps) for an exercise before moving on to the next exercise. Another way to use these exercises are to do them as a circuit, doing less reps, but for three circuits.
circuit training exercises
[I think this girl has a really nice basketball! I know that this has nothing to do with this post, but I’m just saying! Besides, who doesn’t like basketball?]
Circuit Training Exercises
1. Prisoner Squats (15 to 20 reps) 2. Close grip Pushup (15 reps) 3. Bulgarian Split Squats with Jump (15 reps) 4. Inverted Rows with Rope or from a barbell (10-15 reps) 5. Spiderman Pushups (15 reps) 6. Pull ups (10 reps) either with rope or from a pullup bar 7. Mountain Climbers (15-20 reps) 8. Hip Extensions (15-20 reps) 9. Planks (45-60 seconds)
You would do each exercise one after the other for the suggested reps. After completing the entire circuit, you would rest for around 30 seconds to a minute and then repeat the circuit two more times.
Doing circuit training exercises is a pretty intense workout and don’t feel bad if you have to take longer rest or if you have to do less reps. The main thing with this type of workout is being able to mentally push yourself to not give up. You mind will want you to quit at the beginning of this workout until your second wind kicks in. In between workouts will be tough also. It is usually hard to get pysched up for this type of training because after doing it a few times, you know what kind of misery that you are in for! You just need to push through it and once you actually start the workout, the mind will usually back off a little until you start to get really fatigued. If it was easy to have a kick ass body though, everyone would have one! Don’t be afraid to push yourself a little. You will be amazed at how far you can go if you put your mind to it.
[If you need a little motivation to train hard, just check out this video. This girl not only has an incredible body, she also trains harder than anyone that I have ever met. I guess that’s the reason she looks the way she does!]
I found out about this girl in the video above from my friend Dave who has a great blog called Not Your Average Fitness Tips which you should check out.
As I have talked about in many of my posts, your diet is the most important part of the equation. Once you have that under wraps, proper training is the next part. If you are training like this compared to walking at a steady pace on a treadmill, this way will be more effective hands down. Although, after doing these circuit training exercises, you may wish to do some from of interval cardio whether on a treadmill or with a jump rope. I don’t mean to keep bashing the treadmill, but so many people walk slowly on a treadmill as their only form of exercise a few times a week, and just don’t get the results that they are after. This is fine in the beginning, but will soon turn in to a waste of time, unless you continuously increase the intensity and workload. One of the best ways to do this is to do some circuit training exercises like I listed above.
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