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Total Body Workout for Circuit Training


A total body workout during your lunch break is possible!
Total Body Circuit Training

Want to know how?.........

.........Well here is how.

It's possible with Circuit Training. During your lunch break, you can perform a series of "circuit" weight training exercises or resistance training exercises.

With about 30 seconds of rest and with high repition, you can have a great workout during your 30 minute lunch break and stay in great shape and phsical condition.




Create Your Own Circuit

Selecting Your Stations
A total body circuit training can be created or designed around as much equipment as you may have available. You can use anything from a dumbbell to the whole gym for your total body workout.

However, if you are training for a specific sport, then be sure to include a few sport-specific exercises.

Setting Your Targets
Simply, organize your circuit training by setting together a target number of repitions and sets for every exercise and/or a specific length of time.

Working quickly and doing a high number of reps is very important when doing a total body circuit training because it makes an effective cardiovascular workout.

Choosing Your Weights
Exercise with enough weights that you will get fatigued at every exercise station, but enough that you can not complete the target number of sets and circuits.

Beginners should start off with a single weight during every station. Be sure that the last few reps is difficult, but not too painful.

When working out at this level, your heart rate should be at a 75% for your maximum heart rate. When the workout becomes less challenging, then you should add about 5-10 pounds to make it more challenging.




Creating Your CircuitGet Maximized Results with Total Body Workout Tips
  • Alternate Upper and Lower Body Exercises - This will allow your body and muscles more time for recovery between exercises.
  • Include Exercises for Large Muscles - Exercises like bench press, squats, and step-ups keeps your heart rate elevated by making your exercises intense.
  • Keep A Good Pace - Be sure to set a minimum number of repetition and don't forget the length of time for every station.
  • Minimize Transition Time - You should have about 5 to 10 seconds between every exercise. Stay away from circuit training when the gym or your workout place is packed. However, there are plenty of exercises that you can do with a pair of dumbbells.


Get Started Doing This Circuit

Here is a sample total body circuit training program:

Requirements: "Barbell" that is 20% of your body weight
Sets: 2-3 sets per exercise
Total Time: About 18-26 minutes

  1. 40-50 Crunches
  2. 15-20 Squats
  3. 30-40 Bent Over Rows
  4. 15-20 Step ups
  5. 30-40 Pushups
  6. 15-20 Squats
  7. 30-40 Arm Curls
  8. 40-50 Bicycle Crunches
  9. 30-40 Upright Rows

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