Circuit Training

Circuit Training

Circuit training is a style of workout where you cycle through several exercises targeting different muscle groups with minimal rest in between. We have created 10 Circuit based workouts to help you achieve your fitness goals. 

When performing exercise routine, including circuit exercises,it is to important to:

  • Perform a warm up at a moderate intensity (6-8 on a scale of 1-10)
  • Stay hydrated 
  • Remember to breath when performing the exercises
  • Monitor your intensity and adjust if needed
  • Incorporate a proper warm-up and cool-down in your circuit training routine

     

  • Complete exercises below 2 - 4 times 

  • Choose Reps/Sets to meet your goals
  • Pick a weight that you are comfortable with and that is not too heavy. 
  • FYI...
    • Lifting for Power/Max Strength = 1 - 8 reps
    • Lifting for Muscle Mass = 8 -12 reps
    • Lifting for Muscular Endurance = 12 - 20 reps 

Pre-Made Circuits for

Andrews Student Recreation & Wellness Center

Combo Circuit 1

  • Warm up

  • Any Cardio Machine 

  • 10 minutes


  • Selectorized | Chest Press | 155 | https://www.youtube.com/watch?v=lrCJfBlV4sQ&feature=youtu.be&t=19 

    Pre-Loaded Bar | Walking Lunges | 

    Selectorized | Rear Delt/Pec Fly |

    Plate Loaded | Seated Leg Sled | 125

    PL Smith Machine | Upright Rows |

    Dumbbell | Shoulder Press | 126 

    Selectorized | Lateral Raise | 153

    PL | Seated Calf Raise | 

    DB | Tricep Extension |

    PL | Bicep Curl | 143


    Cool Down - Any Cardio Machine - 10 minutes   

Combo Circuit 2

  • Warm up

  • Any Cardio Machine 

  • 10 minutes


Selectorized | Chest Press | 155 | https://www.youtube.com/watch?v=lrCJfBlV4sQ&feature=youtu.be&t=19 

Plate Loaded (PL) | Hack Slide | 134

Selectorized | Lat Pull Down |

Dumbell (DB) | DB Squat | 

DB | DB Decline Chest Press |

Selectorized | Leg Curl | 126 

PL | Shoulder Press |

PL | Calf Raise | 

PL | AB Crunch | 

DB | Tricep Extension |

PL | Back Extension | 151

DB | Bicep Curl |

Modified Lower Body Circuit

Equipment: Minimal Equipment

Take water breaks as necessary

Time: 30 seconds work Rest: 30 seconds

1 minute rest between rounds

Warm-up: 2 rounds

  1. 5 minutes on any cardio machine
  2. Jumping Jacks
  3. Lateral Leg Swings
  4. Walking High Knees

Workout: 2-4 rounds

  1. Jump Squats
  2. Banded Side Walks
  3. Curtsy Lunges
  4. Wall Sit (Hold for 30 seconds)
  5. Bulgarian Squats (with or without weights)
  6. Romanian Deadlift (with or without weights)

Cool Down:

• Iliotibial Band Stretch

• Quadriceps Stretch (30 seconds)

• Hamstring Stretch (30 seconds)

Lower Body Circuit

Plate Loaded & Selectorized 

Warm up

Any Cardio Machine 

10 minutes


  1. Squats
  2. Unilateral Leg Press
  3. Iso-Lateral Kneeling Curl 
  4. Iso-Lateral Leg Extension 
  5. Seated Calf Machine 
  6. Abductor 
  7. Adductor 
  8. Total Leg Extension/Flexion 

Cool Down - Any Cardio Machine - 10 minutes 

Upper Body Circuit

Free Weight (Advanced) 

Warm up

Any Cardio Machine 

10 minutes


  1. Push Ups 
  2. Tricep Kickbacks
  3. DB Overhead Extension 
  4. Lateral Raise into Shoulder Press
  5. Planks
  6. DB Bent Over Rows 
  7. Cross Upper Cuts 
  8. Chest Flys into Skull Crushers 
  9. Chest Press 

Cool Down - Any Cardio Machine - 10 minutes 

Upper Body Circuit 

Selectorized

Warm up

Any Cardio Machine 

10 minutes


  1. Fixed Weight Bar Rows
  2. 5 Station Lat Pull Down 
  3. Incline Chest Press  
  4. Lateral Raise 
  5. Pec Flys
  6. Chest Press  
  7. Dual Pulley Bicep Curl
  8. Hammer Curls
  9. Tricep Overhead Extensions
  10. Cable 

Cool Down - Any Cardio Machine - 10 minutes  

 


Cardio Circuit 

Warm up                            

Any Cardio Machine-5 minutes 


Choose any of the following cardio machines

Complete a total of 20-60 minutes at a moderate intensity level.

Use interval programs for a higher intensity.

  1. Treadmill
  2. Elliptical
  3. Stepper/Stepmill
  4. Recumbent Bike
  5. Upright Bike
  6. AMT 
  7. ARC Trainer
  8. Lateral X 
  9. Cycle
  10. Rower

Cool Down - 5 minutes

Core Circuit 

Warm-Up

Stretching-5 minutes


  1. Regular Crunches
  2. Bicycle Crunches
  3. Russian Twists
  4. Medicine Ball Toe Touches
  5. Superman's
    1. Try to hold the superman position for 2 sec. and then rest and repeat for a total of 30 sec. 
  6. Bird Dog's
  7. Oblique Side Bends
  8. Reverse Crunches 
    1. Increase intensity by using a Medicine Ball
  9. Full Sit Ups   
  10. Decline bench Sit Ups 

Cool Down - 5 minutes