Circuit training is an effective and time-efficient format that can be programmed in creative ways to meet the needs of your diverse group of fitness class participants. It involves executing a series of exercises with limited rest in between. By reducing the recovery time between exercises, you can intensify the workout and increase the volume of work completed. Because it is challenging and versatile, circuit training is always a class favorite!
Circuit Solutions, a variation of circuit training, incorporates a social approach where participants work in pairs or small groups as they travel between stations. A series of exercises are programmed in blocks, which can be modified to target multiple fitness categories (e.g. muscular endurance, balance, etc.). If you are a new instructor or a veteran looking for fresh ideas, this workout offers endless options for exercise selection, sequencing, and timing, and it will keep your students motivated and empowered to reach their fitness goals.
Circuit Training Class Design
When planning your Circuit Solutions class, set up five stations around the room, each with different tools such as kettlebells, dumbbells, medicine balls, weighted bars and Gliding
discs. Select strength-based exercises for each station, as these will serve as the foundation for the workout. Add training variety into your class plans by adjusting the following variables to offer unique challenges each block.
Volume: The quantity of work to be completed at each station is based on the fitness category you are targeting and the amount of work time you program. When focusing on muscular endurance, plan longer sets and moderate intensity exercises. To improve muscular strength, plan a shorter set and increase the intensity of the moves. For the purposes of this Circuit Solutions class, intensity will be determined by the amount of resistance and/or tempo of the exercises.
Tempo: Repetition tempo is a program design variable that can be modified to impact the amount of time the muscle fibers are under tension. Reducing the tempo when executing various exercises will aid in muscular development and will be an effective progression when focusing on muscular strength.
Rest: The amount of transition time between sets will also impact the intensity of each block of exercises and can be easily modified to meet the needs of your group. Although the circuit training format will always minimize rest between exercises, more recovery time will be programmed during the muscular strength block due to the increased intensity of the exercises.
Cycles: When planning your class, you can manipulate the number of cycles completed depending on how many blocks you have programmed. Planning fewer blocks and more cycles will be helpful if you have new participants who are less familiar with the moves. It will allow you to provide more coaching and correction and they will benefit from the opportunity to repeat and refine each exercise.
Coaching Tips
Instruct participants to move in a clockwise direction when traveling to the next station.Use a timer to designate the start and stop time of each move.
Let the group rest for 2-3 minutes between blocks and use this time to introduce the next exercise series.
Offer progressions and regressions to accommodate participants of different fitness levels.
See also: Sample Class: Quick Conditioning Circuits
Circuit Training Sample Class
Warm-up
Have participants practice transitioning from one station to the next and try a regressed version of the moves that will be featured in the workout. Review your suggestions for spinal alignment and safety with the class.
Block 1
Fitness Category: Muscular Endurance
Muscular endurance, is the ability of muscles to exert force for an extended period of time. To target this fitness category, you’ll maximize the volume of work completed by utilizing a moderate amount of resistance and programming a longer set at each station.
50 seconds; 10 seconds to transition
2 cycles
Station #1
Equipment: kettlebells
Romanian deadlift
Begin standing, holding kettlebells with a neutral grip.
Hinge at hips to lower kettlebells toward floor.
Return to starting position.
Station #2
Equipment: dumbbells
Front-rack squat
Start standing, holding dumbbells in front rack position at shoulders.
Lower to squat, flexing at knees and hips.
Return to standing position.
Station #3
Equipment: medicine balls
Traveling biased push-up
Begin in plank position, knees on floor and hands on medicine ball.
Place right (R) hand on floor and lower chest to ball.
Press back up and bring R hand to medicine ball.
Repeat left (L).
Note: Instruct participants to maintain a quick tempo.
Station #4
Equipment: weighted bars
Bent-over row
Begin standing, holding bar in front of body with hands shoulder-width apart; hinge forward at hips until torso is parallel to floor. This hinged position is maintained throughout the exercise.
Perform a row by pulling elbows back and up toward ceiling with arms close to sides.
Reverse direction by extending elbows to reach bar toward floor.
Station #5
Equipment: Gliding discs
Bridge/hamstring curl
Start in supine position with heels on discs, knees bent 90 degrees.
Lift hips off floor and slide discs out while extending knees.
Slide discs in toward hips.
Lower hips toward floor.
Block 2
Fitness Category: Muscular Strength Training
For our purposes we’ll define muscular strength as the ability of the muscles to exert a high amount of force for a short period of time. Target this fitness category by programming a shorter set at each station and instructing participants to select a relatively heavy amount of resistance.
40 seconds; 15 seconds to transition
3 cycles
Station #1
Equipment: kettlebells
Bent-knee deadlift
Begin standing, holding kettlebells with a neutral grip.
Flex at knees and hips to lower kettlebells toward the floor.
Return to starting position.
Station #2
Equipment: dumbbells
Front-rack variable range squat
Start standing, holding dumbbells in front rack position at shoulders.
Lower to full squat, by flexing at knees and hips.
Stand up halfway, then lower back into full squat.
Return to standing position.
Station #3
Equipment: medicine balls
Traveling biased push-up
Do the exercise as described previously but with knees off floor.
Note: Instruct participants to utilize a slower tempo.
Station # 4
Equipment: weighted bars
Bent-over row
Do the exercise as described previously.
Note: Instruct participants to reduce the tempo when lowering the bar toward floor (i.e., the eccentric or ‘negative’ portion of the repetition).
Station #5
Equipment: Gliding discs
Bridge/hamstring curl
Start in supine position with heels on discs, knees bent 90 degrees.
Lift hips off floor and slide discs out by extending knees.
Slide discs back in toward hips.
Note: perform all reps while maintaining as much hip extension as the movement allows.
Block 3
Fitness Category: Balance and Core
For this block, modify exercises by utilizing unilateral movements, reducing contact points, or lengthening levers to challenge balance and stability. Instruct participants to select a moderate amount of resistance.
50 seconds; 10 seconds to transition
3 cycles
Station #1
Equipment: kettlebells
Alternating unilateral Romanian deadlift
Begin standing, balancing on R leg, holding kettlebells with a neutral grip.
Hinge at hips to lower kettlebells toward floor while extending L leg until parallel to floor.
Return to starting position.
Repeat, other side.
Station #2
Equipment: dumbbells
Squat balance
Start standing, holding dumbbells in front rack position at shoulders.
Lower to squat, by flexing at knees and hips.
Return to standing position, and then lift R knee to balance on L leg.
Repeat, other side.
Station #3
Equipment: medicine balls
Biased push-up/prone squat
Begin in plank position with knees on floor, hands on medicine ball.
Place R hand on floor and lower chest to ball.
Press back up and bring R hand to medicine ball.
Reach hips back toward heels and fully flex at shoulders.
Return to plank position.
Repeat, other side.
Note: Keep knees close to floor when bringing hips toward heels.
Station #4
Equipment: weighted bars
Unilateral bent-over row
Begin standing, holding bar in R hand at side of body.
Hinge forward at hips until torso is parallel to floor.
Perform a row by pulling elbow back and up toward ceiling with arm close to side.
Extend elbow to reach bar toward floor. Do 3 consecutive repetitions.
Return to standing position.
Transfer bar to L hand and repeat other side.
Station #5
Equipment: Gliding discs
Bridge/hamstring curl
Do the exercise as described previously.
*Instruct participants to reach arms toward ceiling while executing the exercise to reduce contact points and add a stability challenge.
Cool Down and Stretch
Have participants walk in a circle around the periphery of the room to cool down. Then lead them through a series of stretches to target all muscles used in the workout.
See also: Neuromuscular Power Circuits
The post Circuit Training Solutions appeared first on IDEA Health & Fitness Association.