Circuit training example exercises.
An example of an active stretch – a great way to mobilize and stretch at the same time. From a press-up position, bring the left foot to just outside the left hand. Then twist to the left to reach up. Repeat to the other side. Shockingly effective.
Sit-ups, various versions from “back-saving” partial crunches (keeping the back on the mat), to these (keep the legs lower to make it more difficult) and “V”-ups and so on.
Full range regular military-style press-up (hands “under shoulders” slightly wider apart than shoulder width), followed by pulling back into a stretch without the knees touching the ground. Pause. Return to push-up position. Slower is harder.
Mountain climbers? This is like alternate leg sprint-starts, but slowed down. With or without a pause. Variations include going like a “bat out of hell” instead. Alternatives include half-burpees, burpees, and burpee-jumps.
Squat press with dumb-bells. The video shows these being done full-range like this, taking advantage of the kinetic energy and stretch reflex at the bottom of the squat. Standing up and shoulder press are done at the same time. Can be done with a jump. For beginners, the squat is done to the knees flexed at about 90-degrees and the thighs are parallel to the floor. Done this way, there’s no stretch reflex!
Someone asked me about these plates – this is an IWANKO 20-kg “EZ-lift” plate. I think EZ-hold would be a better name! This is the end position of the swing – followed by a smooth tricep extension / pull-over and return to starting position. It’s important to do these under control, smoothly, powerfully and carefully.
The same weight plate, this time rotated around the head. This targets triceps, biceps and shoulders.
Swiss ball push-up, several variations of hand position are possible. Be careful not to over-extend the wrist.
Swiss ball dumb-bell chest press. Video shows this being done taking advantage of the stretch and “bounce” at the lower position, or slow and controlled. Controlled speed is better than cranking these out quickly.
With the back snuggly on the ball, you can gently stretch your abs, and you can change arm positions – from “T” like this, to alongside the body, then straight up overhead, and finally out behind the head. You’ll soon feel your abs shaking.
This looks similar but only the shoulders and back of the head are on the ball. Keep the hips up! Variations include moving slightly off the ball to the left and right, like a crab, while keeping this arm position and hips up. You can do this with a broom handle across your body, gently held by both hands.
Beginning the pull-in phase of single-leg hamstring curl. One leg is raised and the ball is pulled towards you while keeping the hips up. Ten times with each leg. Controlled speed is better than cranking these out quickly.
This is the “down” position of push ups using medicine balls and Swiss ball. You can make it harder by having just your feet on the Swiss ball. It’s easier to put your hands on the medicine balls first, and then your feet up on to the Swiss ball.
The same starting position, but in this case you bring the Swiss ball forwards by pulling with your abs and feet! Keep the body up. The further you push the ball away from you when you push back, the harder it is for your abs. Again, a controlled speed is harder and more effective.
The end position of the medicine ball catch, followed by throwing the medicine ball back to your partner in front of you. Or if you have a sturdy wall, you can throw the ball to bounce it off the wall. Catch the ball sitting up with your arms overhead, and decelerate it back to this position.
Some examples of errors
Here’s an example of a lunge being done slightly incorrectly. The knee of the forward leg is in front of the toes. It puts more stress on the knee – but generally our knees can go to a more acute angle than this quite safely. To avoid it happening, simply take a longer stride forwards. Other problems include leaning the upper body forwards.
Here’s a typical problem when doing an overhead squat (using dumb-bells, barbell or kettle-bells). As the body is lowered, the arms come forwards because of limited flexibility at the shoulder. If this is a problem, one alternative is the squat press with dumb-bells shown above. Likewise, it may not be possible to do barbell overhead squat safely.
And now some fun
The rope climb! But of course – you know you want to do it. In the video you can see Mike holding this position and doing pull-ups.
Crocodile walk, or sometimes called Spiderman walk. It’s harder than it looks. Image link is to a video.
Lots more where these come from! A typical circuit training session includes a warm up and active mobilisation or stretches, followed by shuttle-run sessions, of 3-5 minutes each. For example 20 sit-ups, shuttle run then 10 press-ups, shuttle run then 10 mountain climbers, 10 lunges, and 10 squat-press with dumb-bells. One minute recovery, and do it again! Twice more. When you’ve finished you will usually have done 50 press-ups. A non-timed version is to do one complete set and then rest for a minute.
A range of speed and agility exercises, such as ladder drills, or cones, or mini-hurdles. Then the circuits themselves. Usually 8 or 10 “stations” with a different exercise at each with 30 seconds at each. Some examples are given above. Lots of variations, and activities like wheel-barrow, or resisted running (think harness and bungee cords!). Ending with dumb-bell lateral raise (and other fun), abs and neck work, and so on.
Thanks to Mike, one of my clients, for doing these exercises. By the way, he’s 60-years old. Circuit training is a fun way to get a great cardio workout and resistance training. Think of it as a mini-boot camp.
