Bodyweight Circuit Training, Another Ingredient to Your Physical Fitness

Can a bodyweight circuit fulfill your physical fitness needs? If done properly, yes.

First of all, what is a circuit? It's a series of different exercises, anywhere from 2-3 all the way up to 5-10, that are done one after the other.

For example, take 3 exercises, we'll say pushups , squats and a variation of crunches.

Time Your Circuit and it will look like this:

1. Push-ups for 20 seconds, immediately followed by

2. Squats for 20 seconds, immediately followed by

3. Crunches for 20 seconds, immediately followed by

4. 90 seconds of rest.

5. Repeat entire cycle 3 times.

As you become more physically fit you can increase your work time from 20 to 30 seconds or more. You can also increase the amount of times you do your circuit from 3 to 4 or more.

Count Reps and your circuit will look like this:

1. 10 push-ups, immediately followed by

2. 10 squats, immediately followed by

3. 10 crunches, immediately followed by

4. 90 seconds of rest.

5. Repeat entire cycle 3 times.

As you become more physically fit you can increase your reps to 15 at a time or more. You can also increase the amount of times you do your circuit from 3 to 4 or more.

The great thing about this kind training is that you can work both strength and endurance.

You can also play around with your rest periods and tempo to either target your aerobic or anaerobic system.

Here`s an example of a great circuit:

1. Push ups- Alternating between steady tempo and explosive

2. V-ups Crunches Alternate between one arm extended when you come up, the next arm extended, then both arms extended together.

3. Plank- Front plank with side rotations.

4. Supermans- Lying stomach to floor lift right arm and left leg at the same time, lower, then lift left arm and right leg. Lower and repeat.

A moderate to slow tempo with a 60 to 90 second rest will develop the aerobic system , while a faster tempo with less rest, say 30-45 seconds (depending on your level of physical fitness) will help develop your anaerobic system.

Once you begin to feel comfortable with your training and your strength and stamina begin to increase you can begin to build up and add to your bodyweight circuit.



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