Circuit training is one of the best ways to gain all round fitness and strength. Intensive circuit training can be done at home in sports halls as well as in the park. Each exercise is performed at a “station”. There are usually no or few weights involved. Generally, the exercises include:
There has never been a better time to start doing workouts at home, with the ever increasing number of Youtube videos and commercials for a small fee allowing you to do exactly what we have been doing for years, at no extra cost.
- Press ups
- Sit ups
- Star jumps
- Squat thrusts
- Step ups (using the stairs)
- Jumping onto steps with both feet together
- Burpees (sort of star jump followed immediately by a squat thrust – a killer !)
- Sprints up and down hall
- Running backwards, sideways etc.
- Passing a football between two people, either back to back or
There are often many others that are incorporated to ensure that each class is varied, but these for the core of any circuit training class. Great for building overall strength and cardiovascular fitness and they exercise all the major muscle groups while keeping the heart rate high. The circuit can be done any number of times, and each exercise is usually performed for no more than 60 seconds before the next is attempted
For weight training, it is advisable to invest in some decent equipment or join a proper weights gym. Free weights are much more versatile than machines, most exercises can be done with a pair of adjustable dumbbells.
In addition to using weights, many people are starting to use kettlebells, which are used to provide a more dynamic, more plyometric workout, and also other items more often in military boot camps, such as tractor tires and sacks which are pushed and shoved around. Many people find old school training to be a refreshing change from the sanitary (and expensive) commercial gyms and health clubs.