Rewire your Circuit

Circuit Style training is an excellent mode of exercise. Plain and simple. The combination of resistance training, and cardiovascular training fatigues the entire body at once. The ideal way to use circuit training is to utilize it one or two days a week to increase fat burning while also exhausting muscles beyond the point previous workouts achieved.

Seeing as I entered fitness through the bodybuilding pathway, I firmly believe in muscle isolation workouts. In other words
Monday - Chest and Abs
Tuesday - Legs and Abs
Wednesday - Back and Biceps
Thursday- Triceps and Delts
Friday - OFF
Saturday- Arms and Abs
Sunday- Abs

So that would be a basic, I mean basic, bodybuilding workout regardless of your sex. Less emphasis would be placed on chest muscles for females, so possibly legs or back would slide into the monday spot, but regardless, all muscles would be given due emphasis. However, circuit training can be found in this workout too. By condensing muscles isolation into 3 days, one is allowed two days in which to circuit train. If done intelligently, one can avoid overtraining muscles that are in desperate need of healing. Moreover, one can further the hypertrophy and definition of these muscles by emphasizing high repetition workouts.

Here would be a good split.

Monday- Chest and Back Muscles
Tuesday- Legs and Arms
Wednesday- OFF
Thursday- Upper Body Circuit
Friday-OFF
Saturday- Shoulders and Abs
Sunday- Lower Body Circuit

As shown, the week first emphasizes maximum focus upon the three large muscle groups in the body. By emphasizing Legs, Back, and Chest on Monday and Tuesday, one is able to ensure they are properly rested by the time the circuit arises. The addition of Arms adds further emphasis upon muscles that can be sufficiently exhausted in 15 minutes a piece (more on that later).


Now, one must have an idea of a circuit to try...correct? Well, without further ado

UPPER BODY CIRCUIT

20 Pullups
100 Jumping Jacks
50 Russian Twists (Using a medicine Ball)
12 Dumbbell Incline Bench Press
10 One-Arm Dumbbell Snatch
20 Lying Leg Raises
20 Seated Cable Rows
15 Alternating Dumbbell Curls
15 Tricep Pressdowns

This workout would be done in order, with little to NO rest between exercises. It works all upper body muscles, including abdominals and obliques. The rapid pacing ensures the heart rate is optimal, and fat burning should occur. (Assuming one has been exercising for an extended period of time, 3-6 months, consistently) Furthermore, limiting carbohydrates before this workout also ensures one burns predominantly fat.

This can be done multiple "sets" if one can handle it.

i will likely post the lower body circuit later this evening.


Give this circuit a try and love the sore, but new you. Stay fit forever.