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Image Paul Buceta | STRONG Fitness Magazine| MUH Two Chicks & Some Lipstick

It’s easy to get set in our ways and find comfort in doing our same old fitness routine, but have you begun to notice you’ve hit a plateau? The body requires constant change (ideally every 4-6 weeks) to keep from adapting to your training. If you’re noticing you can’t quite get over the hump with those last few pounds, it may be high time for a shock to your system.

Circuit training, a series of exercises performed in a “circuit,” combines elements of both cardio and resistance training by moving from exercise to exercise with little to no rest between each set. Enhancing both strength and endurance, the workouts are designed to be fast paced and yield a higher fat and calorie burn than traditional cardio and weight training programs performed separately.

Why Circuit Training

  • Burns more calories and fat for longer periods following the workout
  • Sets metabolism of fire
  • Improves muscular strength and cardiovascular conditioning
  • Faster workouts that can be done on your lunch break
  • Can target whole body or individual muscle groups depending on time and goals
  • Can be performed anywhere (bodyweight only, machines, free weights, resistance bands)

Sample Circuit Training Workout

 Complete this circuit 4 times and perform each exercise for 10-15 reps (unless otherwise noted)

  • Walking lunges (10-15 reps per leg)
  • Push ups (to failure)
  • Lat pull downs
  • Planks (1 X hold 30-60 seconds)
  • Double arm dumbbell rows (10-15 reps per arm)
  • Alternating front and lateral shoulder raises (10-15 of each)
  • Hamstring curls
  • Dumbbell Overhead Squat