Circuit Training Examples

Anyone who is interested in adding some variety to his or her workout might want to see some circuit training examples.

What Is Circuit Training?

Circuit training is a type of workout that intersperses strength and balance exercise with aerobic activity. Unlike traditional workouts, circuit training does not involve a rest between sets. Instead, the participant moves swiftly from exercise to exercise. The strength training exercises may use bands, balls, hand weights or body-weight training. The 15-second to three-minute aerobic segment can either use aerobic equipment or traditional cardiovascular exercise such as jumping jacks.

The History of Circuit Training

While it may seem like circuit training is a new concept, R.E. Morgan and G.T. Anderson of the University of Leeds in England developed the workout in 1953. The original circuit format consisted of 9 to 12 exercise stations. Participants performed 8 to 20 repetitions of each exercise, which were interspersed with 30-second to three-minute aerobic intervals.

Examples of Strength-Training Circuits

In his article titled New Insights into Circuit Training, Len Kraviz, Ph.D. reviewed research about strength-training only circuits. Apparently, continuous strength exercises without an interspersing aerobic segment can provide a "satisfactory" aerobic response. This type of circuit alternates upper and lower body exercises. Here is an example of a circuit developed by Len Kravitz:

• Leg press
• Bench press
• Leg curl
• Seated row
• Standing calf raise
• Arm curl
• Sit-up
• Pullover
• Military press
• Hip abduction
• Hip adduction

Functional Exercise Circuit Training Examples

The Fit Moves Circuit was developed by Juan Carlos Santana, MEd, CSCS, NASM-CPT. It is based on his theory of the four pillars of human movement, which include locomotion, level changes, pushing and pulling as well as rotary movements. This type of circuit is composed of five stations, consisting of a medicine ball, an exercise band, a stability ball, an exercise step and body weight exercise. Larger versions of the circuit may include balance boards, the bosu and sand bags. Each exercise represents a different pillar of movement. For example, locomotion can be represented by balancing on a balance board while tossing a medicine ball. Resistance tube chest and back exercises represent pushing and pulling. Plyometric jumps can represent level changes and oblique exercise on a stability ball is an example of rotational movement.

Boot Camp Circuit Training

The American Council on Exercise (ACE) listed boot camp training circuits as one of the top training trends of 2009. The organization funded a boot camp circuit training study and found that participants in a boot camp circuit training program burned an average of 9.8 calories a minute. Boot camp circuits use traditional, military-style exercises such as jumping jacks, squat thrusts, sprints, sit-ups and push-ups. Some programs may also use kickboxing and martial arts moves.

Outdoor Circuit Training

The outdoor circuit, otherwise known as the parcourse is one of the most interesting circuit training examples. Parcourses date back to 1973. At the time, Peter Stocker, a San Francisco Bay Area real estate developer, was inspired by similar developments observed in Europe. He developed the first American parcourse in San Francisco's Mountain Lake Park. The idea became a trend and other real estate developers created parcourses throughout the country. In fact, they were so popular that in 1979, Perrier, the makers of bottled mineral water, helped finance 200 parcourses across the country.

A typical parcourse may consist of outdoor balance beams, pull-up bars, sit-up stations and push-up stations. If there are no parcourses in your area, you can create your own by using park benches, rocks and trees. You can either run or walk between stations. For added resistance training, consider carrying a resistance tube in your fanny pack. It can be easily linked on to a park bench for various exercises.