How to design your own strength circuit training program part 1

Circuit training is an excellent way to increases metabolism, elevates heart rate, burn fat, get an EPOC effect and get a full body workout. It is a type of interval training where you alternate between strength training and cardio vascular training. However, recently a number of other types of circuit trainings have come into play where you alternate between high intensity and low intensity exercises (both strength training), alternate between smaller and larger muscle groups and simply doing strength training for maximum reps, for one set and moving on to the next body part.


I would like to think that the best kind of circuit training is where you concentrate large muscle group, then the attached smaller muscle groups and finally a cardio movement. But this is not cast in stone. All circuit trainings are useful...heck...you can come up with your own circuit training method. The main concept is do one thing after the other. Here is a routine that I have often used.

Set 1:
Pushups
Triceps dips
Speed ball punches (imagine you are hitting a speed ball that boxers use)

Set 2:
Jump squats (with weights if too easy)Calf raises
Run in place with knees as high as possible

Set 3:
Rows
Bicep curls
Speed punches (Stand in a TAE KWON DO punching position and imagine you are trying to hit the person in front of you in the stomach really hard and fast)

Set 4:
Shoulder press
Lateral raises
Jumping backs

Set 5:
Hanging side leg raises (for the obliques)
Plank
Burpees

This is a routine that has given excellent results. Now it is up to you how you want to do it (or something similar). I usually do 20 reps per exercise, 1 minute for the cardio and 10 second rest per set and repeat the entire workout twice. You can do 30 reps, 30 seconds for the cardio and 30 seconds rest or any other method. The idea is to exhaust. Mix it up and make it interesting. I will be posting two more circuit training routine which are different to one above so stay tuned. Also, let me know what you think about this routine. Do you think it is unrealistic, too hard or is it exactly what you are looking for. Please leave a comment and do let me know. See you next time.