What is a Circuit?

A circuit typically consists of multiple exercises arranged in a manner where one moves quickly from one exercise to another. Each "station" or exercise is performed for a set number of repetitions or for a specific time period before moving on to the next exercise. The entire series is repeated several times, usually making up a complete workout in 20-30 minutes. This type of work out can be extremely effective if you’re pressed for time and only have a few minutes to devote to exercise.

Example Beginner Circuit

Here's a simple circuit designed for beginners, emphasizing both strength and cardiovascular fitness:

1. Bodyweight Squats - 15 reps

2. Push-ups - 10 reps or as many as you can manage with good form

3. Jumping Jacks - 30 seconds

4. Plank - Hold for 20 seconds

5. Walking Lunges - 10 reps each leg

6. Sit-ups - 15 reps

Repeat this circuit 2-3 times. Rest for about 1 minute between each full circuit.

Adjusting the Difficulty

To make the circuit easier, you can:

• Reduce the number of repetitions

• Increase the rest time between exercises

• Substitute more complex movements with simpler ones.

  • For example, replace push-ups with wall push-ups or kneeling push-ups.

To increase the difficulty for those who are slightly more advanced, consider the following adjustments:

• Increase the number of repetitions or the duration of each exercise.

• Decrease the rest time between exercises or between full circuit repetitions.

• Introduce weights or resistance bands to add resistance to exercises like squats and lunges.

• Incorporate more challenging variations of the exercises.

  • For example, jump squats instead of regular squats or incline push-ups instead of standard push-ups.

These modifications help ensure that the circuit remains challenging and effective as fitness levels improve!

Comment below when you’re ready for the next Circuit!