circuit training

koutroulakis
koutroulakis Posts: 77
edited October 1 in Fitness and Exercise
I've started incorporating CT into my workouts for the week. Sometimes I've done an hr workout other times 30 min. I was wondering if there is anyone who has experienced success with circuit training and whats worked for them. If you could give me a rundown of what your workout schedule looks like daily and weekly. I just like shaking things up I can get bored easily...hence one of the reasons why I love CT! :)

Replies

  • LaMujerMasBonitaDelMundo
    LaMujerMasBonitaDelMundo Posts: 3,634 Member
    I do it 30 minutes, 3 days a week. Mine is only simple includes pushups, 4 different variations of dumbbells, 2 variations of crunches, lunges and squats. So far its been good.
  • koutroulakis
    koutroulakis Posts: 77
    Do you include cardio between any of your strength moves. I do about the same as you but I rotate cardio burst for 3 min each.
  • LaMujerMasBonitaDelMundo
    LaMujerMasBonitaDelMundo Posts: 3,634 Member
    Do you include cardio between any of your strength moves. I do about the same as you but I rotate cardio burst for 3 min each.

    Well I do my cardio (mostly stationary bike) before & after strength training. Also I have separate days wherein I do my cardio activities (aerobics, boxing, cycling, brisk walking) and the other 3 days for strength training totaling to 6 days of exercise.
  • Mentzerj
    Mentzerj Posts: 44
    I've started incorporating CT into my workouts for the week. Sometimes I've done an hr workout other times 30 min. I was wondering if there is anyone who has experienced success with circuit training and whats worked for them. If you could give me a rundown of what your workout schedule looks like daily and weekly. I just like shaking things up I can get bored easily...hence one of the reasons why I love CT! :)

    My workouts would I guess be considered 'circuit' - I'm not quite sure. I do my strength days 3 days a week, 60minutes a session. They are always organized as major muscle group, major muscle group, minor, then cardio burst. Rest is minimal, say 15-30s tops between these sets (or essentially the time it takes to get from one set in the gym to another). After the cardio it's a 30-60s rest, then repeat. Generally doing 3 sets of the same rotation, then switching up exercises on the same muscle groups, possibly switching the minor muscle group and/or the burst cardio for a 2nd rotation. If time allows at this point, working in additional sets on the major groups + a cardio burst.
    I do Mondays as chest/triceps, Wednesdays are back/biceps and Fridays are legs and shoulders. The 'minor' groups are normally abs (planks, push throughs, hanging knee raises, mountain climbers, etc) and lower back to offset The burst cardio varies - sprinting stepups, rope waves, ball slams - generally for no more than 30-45s.
    Following this routine, I average a bit over 80% max HR for the entire hour, including the first 5-10 minutes which are just a light cardio warmup, staying ~65% max HR.
    Off days from strength I do light cardio, walking/jogging etc - nothing extreme. My goal being to preserve lean body mass while losing body fat %.
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