If you are interested in saving time in the gym, increasing exercise intensity, and making your workout routine more efficient and more effective, then the choice of circuit training with supersets is the way to go. This is an excellent method to add variety to your training, to shock your system into further growth, or to speed up weight loss and strength gains. First, lets establish some definitions.
Circuit Training is simply a series of exercises in sequence with a short recovery period, or no recovery period between each exercise. You only need three exercises to have a circuit. Typically there about seven but I ave performed circuits with as many as eleven different exercises. You can perform circuits with dumbells, kettlebells, resistance bands, a suspension trainer, bodyweight or any combination of these devices.
A superset is simply two exercises perfomed in sequence with little to no recovery period in between. Sometimes a super set consists of exercises that involve opposing muscles such as biceps and triceps. An example would be bicep curls and tricep pushdowns. First you would perform a set of curls, followed by a set of pushdowns. After completing the pushdowns, you would go right back to the curls. You may want to rest for 30 seconds between supersets, or you may want to put 30 seconds of a cardio exercise like step ups, jumping jacks, or burpees in between. You might want to have no rest. The variations are endless. If you are a novice exerciser or you have just started to get back in shape you will probably need some recovery time between sets. As your fitness level improves, you can shorten your recovery time.
Another approach is to perform supersets on the same body part. For example, you could do pull ups followed by inverted rows in order to really work the lats. The best way to trai the same area is to perform a compound exercise first immediately followed by a isolation exercise such as pull ups followed by dumbbell curls.
Here's a superset circuit for biceps that you can try:
Pull ups to failure
reverse dumbell curls to failure
20 step ups
(repeat sequence 3 times)
Alternating dumbell curls to failure
Concentration curls to failure
30 jumping jacks
(repeat sequence 3 times)
As you can see, this workout can easily be modified to fit your fitness level. For example, you may want to repeat the sequence more times, add weight or perform a specified number of repetitions for each exercise.
Get your free workout routine for fast weight loss at http://turbulencetraining4u.com/
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Command Fitness is a blog dedicated to fitness enthusiasts through Turbulence Training and bodyweight training; a tried and true method, used for decades by the US Military.
Showing posts with label circuit training. Show all posts
Showing posts with label circuit training. Show all posts
Thursday, June 30, 2011
Friday, June 17, 2011
Using a Suspension Trainer for Circuit Workout Routines
Have You Heard of Suspension Training?
I started using a suspension trainer about a year ago as a part of my bodyweight circuit workout routine. Ever since then I've been hooked. It is fast, easy,fun, convenient, and challenging.
What is it?
A suspension trainer is a rig composed of nylon straps and two handles that can be hanged from a fixed object. The device uses your own bodyweight to provide resistence. Since the straps are unstable the extra effort needed to stabilize the device to develop strength and flexibility. Since the feet are usually anchored at a fixed point, the core is engaged in every exercise, making this device an excellent to increase core strength. There are many advantages to using a suspension trainer over dumbells or just plain old bodyweight without equipment. Here are some of them:
Shorter workouts: Since your feet serve as the anchor to your body in every exercise, your core and legs are engaged during every exercise, making each exercise, a total body exercise. The more muscles engaged, the less time it takes to get a total body workout. The number of exercises that can be performed is endless. You can perfofm chest presses, chest flyes, fows, curls, reverse curls, concentration curls, upright rows, tricep pushdowns, lat streches, and the list goes on and on. There is no extra equipment needed, just you and the rig.
You can take it anywhere: A suspension trainer is incredibly portable. It weighs about 1-2 pounds and hardly takes up any room in a bag. The straps are made to attach to just about anything such as a tree, a swing set or in a closed door. There is no need for any demo videos are exercise manuals. Even the simple push up or bicep curl will engage your whole body. I take my vacation at the beach on Marine Corps Base Camp Pendleton, CA. A state of the art gym is 400 yards from my cottage and I can use it for free. Do I go there? No! I workout outside at a gazebo.
Adaptable: Suspension trainers are used by both world class athletes and novices, with fantastic results. All the user has to do is adjust the angle of their body by moving their feet farther from or closer to the attachment point. Yhis is really great for novice exercises because they can gradually add resistance instantly as they get stronger without changing dumbbells, place or moving a metal pin. Also, you can squeeze out that extra rep when you are about to hit failure with just a slight adjustment of your feet to make thing easier.
Here's a money saving tip.
The best selling suspension trainer currently sells for $120-$180. You can spend that much or spen $10-$20 minutes and make your own. I use a device I made with 3 dog leashes from the grocery store, a "Quick Link" from the local hardware store, and 2 pieces of PVC pipe for handles. The link is weight tested to 800 pounds. There are plenty of "Do It Yourself" videos on the internet to show you how.
Get Your Free Workout Routine for fast weight loss at http://turbulencetraining4u.com/
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
I started using a suspension trainer about a year ago as a part of my bodyweight circuit workout routine. Ever since then I've been hooked. It is fast, easy,fun, convenient, and challenging.
What is it?
A suspension trainer is a rig composed of nylon straps and two handles that can be hanged from a fixed object. The device uses your own bodyweight to provide resistence. Since the straps are unstable the extra effort needed to stabilize the device to develop strength and flexibility. Since the feet are usually anchored at a fixed point, the core is engaged in every exercise, making this device an excellent to increase core strength. There are many advantages to using a suspension trainer over dumbells or just plain old bodyweight without equipment. Here are some of them:
Shorter workouts: Since your feet serve as the anchor to your body in every exercise, your core and legs are engaged during every exercise, making each exercise, a total body exercise. The more muscles engaged, the less time it takes to get a total body workout. The number of exercises that can be performed is endless. You can perfofm chest presses, chest flyes, fows, curls, reverse curls, concentration curls, upright rows, tricep pushdowns, lat streches, and the list goes on and on. There is no extra equipment needed, just you and the rig.
You can take it anywhere: A suspension trainer is incredibly portable. It weighs about 1-2 pounds and hardly takes up any room in a bag. The straps are made to attach to just about anything such as a tree, a swing set or in a closed door. There is no need for any demo videos are exercise manuals. Even the simple push up or bicep curl will engage your whole body. I take my vacation at the beach on Marine Corps Base Camp Pendleton, CA. A state of the art gym is 400 yards from my cottage and I can use it for free. Do I go there? No! I workout outside at a gazebo.
Adaptable: Suspension trainers are used by both world class athletes and novices, with fantastic results. All the user has to do is adjust the angle of their body by moving their feet farther from or closer to the attachment point. Yhis is really great for novice exercises because they can gradually add resistance instantly as they get stronger without changing dumbbells, place or moving a metal pin. Also, you can squeeze out that extra rep when you are about to hit failure with just a slight adjustment of your feet to make thing easier.
Here's a money saving tip.
The best selling suspension trainer currently sells for $120-$180. You can spend that much or spen $10-$20 minutes and make your own. I use a device I made with 3 dog leashes from the grocery store, a "Quick Link" from the local hardware store, and 2 pieces of PVC pipe for handles. The link is weight tested to 800 pounds. There are plenty of "Do It Yourself" videos on the internet to show you how.
Get Your Free Workout Routine for fast weight loss at http://turbulencetraining4u.com/
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Thursday, June 16, 2011
Why a Circuit Workout Routine is Better Than Cardio
Circuit workout routines are a fantastic way to keep your workout routines lively while inducing fast weight loss. Since you have to move to exercises rapidly in sequence, your mind is on what exercise is next and how many reps do I do?
Not only does circuit training burn 30 per cent more calories than weight lifting, eliminating rest time gives you all the benefits of cardio without the dangers of overuse injuries.
With circuit training you can burn fat and build muscle simultaneously.
How to Perform a Circuit
A circuit workout routine is simply a series of of resistance and cardio exercises, with or without weights (usually dumbbells). The exercises are performed with 30 seconds to no rest period between exercises. When I use them for myself and when I condition my high school soccer players, there is no rest to maximize the cardio effect.
Designing the Right Workout Routine
Now it's time for you to design your own workout routine. This will depend on several things. Do you have a specific weight loss goal? Are you looking to develop a specific body type? Are you training for a particular sport. I will give you a few examples. I am a soccer player and coach so I have a lot of lunges, kicks, step ups, and burpees in my circuits be cause I want leg strength for myself and my players. I also want them to able to leave their feet. If you are looking for extra upper body strength you may want to include chest presses and overhead presses with dumbbells, as well as some pullups and dips. If you want a nice slim athletic build, you may want to go with a bodyweight circuit without weights.
Anyway you slice it, circuit training, with or without weights, with minimum or no weights is ideal for fast weight loss and building muscle. Here's a circuit to get you started.
Bodyweight Rows X 25 reps
Squats x 25 reps
Push Ups x 25 reps
Step Jumps x 25 reps
Grasshoppers x 25 reps total
Dips x 25 reps
Perform 2 rounds
Get Your Free Workout Routine at http://turbulencetraining4u.com/
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Not only does circuit training burn 30 per cent more calories than weight lifting, eliminating rest time gives you all the benefits of cardio without the dangers of overuse injuries.
With circuit training you can burn fat and build muscle simultaneously.
How to Perform a Circuit
A circuit workout routine is simply a series of of resistance and cardio exercises, with or without weights (usually dumbbells). The exercises are performed with 30 seconds to no rest period between exercises. When I use them for myself and when I condition my high school soccer players, there is no rest to maximize the cardio effect.
Designing the Right Workout Routine
Now it's time for you to design your own workout routine. This will depend on several things. Do you have a specific weight loss goal? Are you looking to develop a specific body type? Are you training for a particular sport. I will give you a few examples. I am a soccer player and coach so I have a lot of lunges, kicks, step ups, and burpees in my circuits be cause I want leg strength for myself and my players. I also want them to able to leave their feet. If you are looking for extra upper body strength you may want to include chest presses and overhead presses with dumbbells, as well as some pullups and dips. If you want a nice slim athletic build, you may want to go with a bodyweight circuit without weights.
Anyway you slice it, circuit training, with or without weights, with minimum or no weights is ideal for fast weight loss and building muscle. Here's a circuit to get you started.
Bodyweight Rows X 25 reps
Squats x 25 reps
Push Ups x 25 reps
Step Jumps x 25 reps
Grasshoppers x 25 reps total
Dips x 25 reps
Perform 2 rounds
Get Your Free Workout Routine at http://turbulencetraining4u.com/
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
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