Circuit Training Exercises with Examples for bodyweight and Gym Weight Training
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Why circuit training exercises are so effective?
Circuit Training offers you a wide range of Exercises from Bodyweight Training and aerobic circuits to Gym Machine Circuit Training.
Choose your favorite exercises and get started to build muscle and strength.
By Now you have discovered what is circuit training, its benefits and some essential basics of circuit training.
Its time to decide how you would use circuit training.
- Circuit Training for Fitness
- Circuit Training for Sports
- Rugby Circuit Training Exercises
- Racquet Circuit Training Exercises
- Basketball Circuit Training Exercises
- Circuit Training Exercises for Power and Speed Sports
Although Circuit Training is excellent for overall fitness, you can use it to build muscle and strength using bodyweight exercises, aerobic exercises or perform weight training circuits.
Bodyweight Circuit Training involves use of exercises like push ups, pull-ups, squats in circuits.
Weight Training circuits uses either machines or free weights in a circuit.
You can add aerobic components between machine circuits and incorporate aerobic training too.
Rugby Circuit Training Exercises
A team game requires that all players have adequate strength and stamina so that the overall game strategy works.
A combination of runs, jumps and presses forms a great circuit. These are best done pre-season and the workload reduced as the season approaches.
In daily training, these circuits are to be followed by rugby proper.
Sample Circuit
Run for 30 seconds, followed by push ups for 10 reps, followed by sprinting for 30 seconds, followed by dips for 10 reps, followed by runs for 30 seconds followed by squat jumps for 10 reps and end with a 30 second run.
Runs --> Push ups --> Sprints --> Dips --> Runs --> Squat Jumps --> Run.
Racquet Circuit Training Exercises
Racquet is a start-sport activity requiring lots of aerobic and anaerobic capacity. Therefore combination training with runs/sprints and bodyweight exercises helps perform better for longer periods of time.
Sample Circuit
Run for 30 seconds {back and forwards} followed by abdominal crunches for 10 reps, followed by runs for 30 seconds, followed by split jumps for 10 reps, followed by planks for 15 seconds, followed by runs for 30 seconds, followed by press ups for 10 reps, and ends with runs for 30 seconds.
Runs --> Crunches -->Runs -->Split Jumps -->Planks -->Runs -->Press Ups -->Runs
Basketball Circuit Training Exercises
Basketball is an explosive sport requiring anaerobic capacity for longer periods of time.
Sample Circuit
Runs for 30 seconds {back and forwards} followed by squat jumps for 10 reps, followed by runs for 30 seconds, followed by dips for 10 reps, followed by runs for 30 seconds, followed by planks for 15 seconds, followed by runs for 30 seconds, followed by press ups for 10 reps, and ends with runs for 30 seconds.
Runs --> Squat Jumps -->Runs -->Dips -->Planks -->Runs -->Press Ups -->Runs
Circuit Training Exercises for Power and Speed Sports
Sample Circuit
Sprint for 30 seconds, followed by squat jumps or high knees for 10 reps, followed by runs for 30 seconds, followed by press ups for 10 reps, followed by runs for 30 seconds, followed by planks for 15 seconds, followed by runs for 30 seconds, followed by leg jumps for 10 reps, and ends with runs for 30 seconds.
Sprint --> Squat Jumps/Hops/High Knees -->Runs -->Press Ups -->Planks -->Runs -->Leg Jumps -->Runs
Related Circuit Training Articles
- Benefits of Circuit Training
- Basics of Circuit Training
- Circuit Training Exercises
- Bodyweight Circuit Training Exercises, Aerobic Circuit Training and Machine/Free Weights Circuit.