Full Body Circuit
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• Full-body training burns high amounts of energy both during and after workouts. It maximizes the beneficial effects of resistance training by stimulating the large muscles of the body every workout.
• Circuit training increases workout intensity, elevates heart rate, and decreases workout length. |
In order to get the most out of your program follow these guidelines closely.
Notes:
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• Perform a light warm-up where necessary while setting up the circuit.
• Generally squatting and pressing movements of the legs, and heavy pressing and pulling movements of the upper body require a warm-up set.
• Complete the circuit resting only 15-30 seconds between each exercise.
• You should be breathing rapidly but not out of breath and gasping for air. If you are getting short of breath, increase rest time between exercises, noting that leg exercises often require more recovery time as larger muscles demand more oxygen when worked. Reduce rest time as your conditioning improves.
• Breathing and heart rate should be elevated throughout the workout.
• Take a 60-90 second break between circuits.
• Tempo is important to achieving best results. |
Sets:
Reps:
Rest:
Tempo:
Weight:
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3 sets
as indicated on exercise page
as indicated on exercise page
as indicated on exercise page
Use a weight that challenges you over the final few reps.
See Weight Selection and How To Keep Progressing buttons above for more info.
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| Workout Breakdown |
(assuming 3 circuits of 9 exercises- number of circuits will vary: see exercise page for exact rest, sets and rest periods) |
| General warm-up: |
5-10 minutes light cardio |
| Warm up: |
If using heavy a weight on any leg, chest, or shoulder movement a light warm-up set is recommended. |
| Circuit 1 |
Ex. 1, 2, 3, 4, 5, 6…9 (resting as indicated between sets)
Resting as indicated between circuits
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| Circuit 2 |
Ex. 1, 2, 3, 4, 5, 6…9 (resting as indicated between sets) Resting as indicated between circuits |
| Circuit 3 |
Ex. 1, 2, 3, 4, 5, 6…9 (resting as indicated between sets) |
| Stretch: |
5-10 minute full body stretch if time allows |
Ideally workout every second day or on 3 non-consecutive days per week
(i.e. Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday).
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