Total Body Circuit Training Workout



Posted: Sunday, January 23, 2011

by Eddie Sica
http://www.healthfitnessandexerciseinfo.com

If you’re not able to get to the gym frequently enough to fully utilise a split workout routine with weights, you can adopt this resistance training routine which exercises all of the major muscle groups in one session and can be performed two to three times a week effectively.

The idea behind this routine is not only to push your body to new physical limits but also to work on your cardio whilst weight-training.

Here’s how it works. Most gyms have their fixed resistance machines in one section usually forming a circuit. The machines are normally found grouped into upper body and lower body sections. I have split this workout to incorporate two upper body exercises followed by two lower body exercises and the sequence is then repeated thus using 8 machines in the circuit and eight different muscle groups.

The machines and exercises are as follows:

Chest Press – Exercising your Chest Muscles
Seated Row – Exercising your Back Muscles
Leg Extension – Exercising your Thigh Muscles
Leg Curl – Exercising your Hamstring Muscles
Shoulder Press – Exercising your Shoulder Muscles
Lat Pulldown – Exercising you Lats (Back Muscles)
Leg Press – Exercising your Legs and Glutes
Calf Press (or Calf Raises) – Exercising your Calf Muscles.

The principle is to exercise these muscles in order so that you will always work one muscle group followed by the opposite muscle group (e.g. Chest & Back, Thighs & Hamstrings). The only rest period is gained from switching from one exercise to another so this should be minimal thus creating a cardio workout also. This is not a body building exercise but an endurance and fitness routine to be performed like circuit training thus improving your overall fitness. You should aim for 1 set of 12 – 15 repetitions on each exercise before moving onto the next one and so on until you complete 1 set of the circuit. You can then immediately follow this with a second and then a third set.

A three set circuit including a warm up, stretch and cool down period should take between 45 minutes to 1 hour depending on availability of equipment and fitness levels. It is also a good idea to stretch each muscle group in between exercises as you move to the next machine. This is great for getting in and out of the gym quickly and getting on with your workout without wasting valuable time.
Eddie Sica - Former Amateur and Professional Featherweight boxer, Personal Trainer and boxing fitness coach with many years of experience in the health & fitness industry and owner of www.healthfitnessandexerciseinfo.com - your guide to a better lifestyle and www.boxingforall.com fitness training for everyone.
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