Maximize your time with the circuit training
Want to improve your cardio and make your workouts more effective?
We have a solution for you! The circuit training. 🏃♀️🏋️♂️🤸♀️
An intense and rhythmic training method that makes you sequence several exercises of the same or different muscle groups, one after the other, with a slight pause between each one.
How to create a circuit?
A complete circuit can consist of approximately 6 to 12 different movements. After performing all of the exercises, you can start over and repeat from the beginning. It is recommended, to repeat your circuit between 3 and 5 times.
It's a rewarding way to train that lasts between 20 and 60 minutes, it's fast but effective!
Why should I train in a circuit?
Because this is a type of training that requires very little equipment, and your training time is optimized. It's the perfect option when you are short on time!
That's right, you can use only, for example, a skipping rope to complete your workout anywhere in the house. 😉
It is also a method that is for everyone, for both experienced athletes and beginners! You can choose the types of muscles you want to train; you can be specific and target areas such as the trunk, legs, arms, glutes and back, or do a general workout that focuses on the whole body.
👉 A beginner workout will have regular breaks and less complex movements. Although, an advanced session will be more intense with less downtime.
OK, how is my time optimized?
Because not only are you increasing your heart rate and consequently your cardiovascular endurance, but you are also strengthening your muscles simultaneously. Moreover, the length of the workout is, as we recall, a maximum of 60 minutes.
Want to give it a try?
Here are two videos that present two different circuits to do with a skipping rope. Each circuit includes five very different exercises to train the entire body.
If you want to push yourself to the fullest with a challenge, combine the two videos without taking a break in between 😉
Circuit # 1: 5 exercises (30 seconds of effort/15 seconds of rest)
👉 Skipping rope
👉 Reverse lunge variation right/left
👉 Skipping rope
👉 Footwork
👉 Bearwalk
Repeat the circuit 3 times
Take 1 full minute of rest
Follow with circuit # 2
Circuit # 2: 5 exercises (30 seconds of effort/15 seconds of rest)
Repeat the circuit 3 times
Take 1 full minute of rest
👉 Skipping rope
👉 Reverse lunge with Twist Right
👉 Reverse lunge with Twist Left
👉 Front jump squat
👉 Footwork
Here is what you need to complete your circuits:
A skipping rope
A workout mat
A water bottle
Your smile
