Listed below are three sample circuit training programmes that I have created in order of difficulty. It has been designed to maximise your body’s fat loss whilst conditioning your total body strength and also improves your cardiovascular fitness. It is very hard on your body’s resources and as such should not be performed more than once a week. Ensure that you feel ‘tip-top’ before performing these circuits!

Do not compromise the level of intensity of each circuit by reducing any of the parameters stated (ie, reps, sets and especially the rest times). It will reduce the effectiveness of the programme. If you find that it is too hard to fully complete a circuit, drop back to the easier circuit.

Beginner fitness level

Prior to starting the circuit session do the following:

• Start with a light general warm-up on a cardio machine (ie., Threadmill, Rower, Bike etc..) for 5 mins.

• Perform full body dynamic stretches to warm-up specific muscle groups (ie, glutes, quads, hamstrings, chest, back, shoulders and arms).

Circuit 1

• For the exercises that requires weights use around 40-50% of the maximum weight for the stated repetitions (for example, if you can complete a maximum of 12 reps with 10kg dumbbells before failure sets in, then use a 4-5kg dumbbell for the exercise).

• 20 seconds rest between each exercise.

• Perform exercises 1 to 6 in succession. Rest for 2 minutes, then repeat the whole circuit again.

• Total workout – 6 exercises performed in 3 sets.

1) 12 reps (per leg) – Bodyweight lunges (alternate left & right legs)

2) 12 reps – Push-ups (if unable to complete 12 reps, do it resting on knees)

3) 12 reps – Dumbell deadlifts
4) 12 reps – Inverse pull-ups
5) 12 reps – Dumbell shoulder presses
6) 15 reps – Floor crunches

After completion, perform full body static stretches to cool down.

 

Intermediate fitness level

Prior to starting the circuit session do the following:

• Start with a light general warm-up on a cardio machine (ie., Threadmill, Rower, Bike etc..) for 5 mins.

• Perform full body dynamic stretches to warm-up specific muscle groups (ie, glutes, quads, hamstrings, chest, back, shoulders and arms).

 

Circuit 2

• For the exercises that requires weights use around 40-50% of the maximum weight for the stated repetitions (for example, if you can complete a maximum of 12 reps with 10kg dumbbells before failure sets in, then use a 4-5kg dumbbell for the exercise).

• 15 seconds rest between each exercise.

• Perform exercises 1 to 8 in succession. Rest for 2 minutes, then repeat the whole circuit again.

• Total workout – 8 exercises performed in 3 sets.

1) 12 reps – Barbell back squat
2) 12 reps – Push-ups
3) 12 reps – Barbell deadlifts
4) 12 reps – Inverse pull-ups
5) 20 reps (per leg) – Mountain climbers
6) 12 reps – Dumbell shoulder push presses
7) 12 reps (per side) – Medicine ball torso twists (corkscrews)
8) 12 reps – Bench tricep dips

After completion, perform full body static stretches to cool down.

 

Advanced fitness level

Prior to starting the circuit session do the following:

• Start with a light general warm-up on a cardio machine (ie., Threadmill, Rower, Bike etc..) for 5 mins.

• Perform full body dynamic stretches to warm-up specific muscle groups (ie, glutes, quads, hamstrings, chest, back, shoulders and arms).

• For the exercises that requires weights use around 40-50% of the maximum weight for the stated repetitions (for example, if you can complete a maximum of 12 reps with 10kg dumbbells before failure sets in, then use a 4-5kg dumbbell for the exercise).

• 10 seconds rest between each exercise.

• Perform exercises 1 to 9 three times in succession. Rest for 2 minutes, then repeat the whole circuit again.

• Total workout – 9 exercises performed in 3 sets.

Circuit 3

1) 6 reps – Clean & press
2) 12 reps – Barbell back squat
3) 15 reps – Reverse leg crunches
4) 8 reps – Vertical chin-ups
5) 12 reps – Barbell deadlifts
6) 10 reps – Clap push-ups
7) 10 reps – Burpees
8) 12 reps (per side) – Med ball torso twists (corkscrews)
9) 10 reps – Vertical tricep dips

After completion, perform full body static stretches to cool down.

If you are uncertain in how to perform any of the exercises, feel free to consult me and I’ll more than happy to demonstrate.

SW Fitnes Training Programme