Circuit Training
Circuit training is an efficient and challenging form of conditioning. It works well for developing strength, endurance (both aerobic and anaerobic), flexibility and coordination.
Its versatility has made it popular with the general public right through to elite athletes. For sports men and women, it can be used during the closed season and early pre-season to help develop a solid base of fitness and prepare the body for more stressful subsequent training. A well-designed circuit can help to correct the imbalances that occur in any sport played to a high level. It can also be one of the best types of training for improving strength endurance – be it for a sport such as soccer or a classic endurance event like the triathlon.
Typical circuit classes often seen in gyms consist of about ten exercises stations completed for 30-60 seconds in sequence with 30-60 seconds rest between. While this is a great structure for some individuals it’s only one of many potential circuit programs.  Instead of a timed circuit routine, an individual may choose to perform a set number of reps say 10-15 then switch to your next piece of equipment.  I prefer to do exercises that are from the same body part area then move to another, but depending on how your gym is setup you may have no choice. For example, doing seated chest presses with a fly or pek-dek, pulldowns with rows or pullovers, preacher curls with tricep extensions or pushes, and of course leg extension with leg curls. 

If your gym doesn’t have all the equipment you would like, it’s easy to get creative and add in push-ups, pull-ups, crunches, Bosu ball, exercise ball, etc..  Just have fun with it and try to have at least 10 different exercises.  Also, if you can get a boxers clock that has timed rounds these are perfect for this workout.  Also, don’t be afraid and add in cardio type exercises, such as jumping jacks or even a jump rope.  This will definitely get your heart rate into fat burning mode.  Now for the more advanced athletes, you could include Plyometric exercises, such as box jumps.  Combine weighted balls with those or even ab work for a higher intensity.    

…For more information and tips, check my website, www.chadamartin.com, and thanks to Universe Gym for letting us use it for the show.