A previous article defines the principle of circuit training. This article gives another example of a circuit that I personally use when my gym time is limited due to other obligations.
The holiday season is a time of year when many of us are in need of a few more hours during the day. But since that isn’t possible the use of circuit training is an extremely effective way to stay in the gym because it packs a pretty intense punch in a shorter period of time. Utilizing this fitness principle will help you stay in the gym so you don’t end up packing on the “dreaded holiday weight” that so many find on their way to yet another New Year’s Resolution.
This particular circuit is a very demanding total body workout. It is not one that I would recommend for gym novices. If you are unsure about how to properly perform any of these movements I strongly urge you to consult with one of the certified fitness professionals working at your gym. It is their job to do so with no cost or obligation to their members.
1. Sumo dumbbell squats.
2. Triceps push-ups.
3. Bench crunches.
5. Standing calf-raises.
6. Front squats.
Just go from one movement to the next resting only 2 minutes maximum between circuits.
One of the things that make this particular circuit so tough is that the most physically demanding movement (front squats) comes at the end of each circuit. The front squat is a full-body work-out in and of itself. If you aren’t in excellent physical shape or if you have any doubts about your ability to properly perform every single movement, then ask for assistance from a trained professional that you trust. This circuit can also be effective if you substitute a dead lift at the end. Or you may skip the last movement if you haven’t yet fully mastered the front squat.
After 4 or 5 completed circuits I promise you, you will be drenched with perspiration. Training this way combines the two fitness principles of resistance strength training with an element of cardiovascular strength training. The fact that it is also a total body circuit will give you a complete workout for all of your major muscle groups.
You should be able to get this workout completed in 30 minutes. Total body workout, resistance and cardiovascular training, short but intense workout = win/win situation during holiday crunch time = no unnecessary holiday weight gain. You may even end up losing a few pounds of excess body fat. That’s not holiday magic. It’s just simple fitness sense.