Circuit training is a great way to develop strength endurance/muscular endurance and also improves work capacity. Circuit training is very efficient and effective and people at all levels of ability and fitness can benefit from using this method of training.
Circuit training has the added benefit of requiring little – if any -equipment and can be performed in practically any setting. The following circuit training routine is a great general conditioning circuit. Perform as may repetitions of the strength training exercise in a 30-second period, give yourself 10-seconds to get ready to jump rope and then perform 30-seconds of jump rope. Repeat this pattern for the 10 exercises.
1) Push-up and jump rope
2) Body-weight squat and jump rope
3) Kettlebell swing and jump rope
4) Body-weight lunge and jump rope
5) Medicine ball chest pass and jump rope
6) Body-weight quick step-ups and jump rope
7) Dumbbell curl and press and jump rope
8) Squat thrusts with dumbbells or Kettlebell dead lifts and jump rope
9) Body-weight lateral lunge and jump rope
10) Body-weight lateral quick step-ups with jump rope
If you can get through this circuit twice you’ve done a great job. This is an very time-efficient workout and if you are strict with your timing this workout can be completed in less than 30-minutes and is all that you need to do in a single workout.
Give circuit training a try and you will improve your strength endurance and work capacity.
Circuit training is a good way to break out of the workout doldrums. Circuit training program design is limited only by your imagination and a well-designed circuit can be a challenging, fun and effective way to exercise.
Circuits can consist of body weight exercises, resistance training exercises, calisthenics or a combination of all three. I find circuits that mix these methods of training provide the most challenging and enjoyable training experience.
Try this circuit.
- Step-ups – 10 repetitions (holding dumbbells)
- Push-ups – 20 repetitions
- Pull-ups – 8 repetitions
- Lunges – 15 repetitions (body weight)
- 1-arm hang clean and press – 5 repetitions each arm
- Close-grip pull down – 15 repetitions
- Body-weight squats – 20 repetitions
Choose weights that are approximately 75% of what you would use if doing a standalone or super set workout. There’s no need to rush from station to station, taking 20-30 seconds in between exercises is the best way to get the most out of circuit training. In addition to using dumbbells for resistance you can wear a 20-pound weighted vest for an added conditioning element. This seven station circuit should take about 6-minutes to get through taking 3 minutes rest before embarking on the next round. Aim to complete three rounds of this circuit.
If you’ve got the post-summer doldrums, mid-winter blues or are exhibiting any other signs of exercise boredom try some circuit training to break out of your rut.
There are a lot of theories, myths and “Wives’ Tales” that deal with cures for jet lag and exercise is my cure.
There are a lot of cures for jet lag, from the simple to complex, scientific to goofy, medicinal, herbal and elemental. Some are simple and others are complex and convoluted. Take melatonin, drink water, starve yourself take pharmaceuticals, wear goggles that shine light into your eyes and more.
I don’t travel all that much, but when I do I find the best way to get over jet lag and its associated problems is to grab a quick workout, sometimes intense, sometimes restorative. I don’t have any hard and fast rules – there’s no science behind cures for jet lag – but I listen to my body to determine what kind of exercise routine I’ll do.
If I’m on the road I usually intend to do a light workout – especially if I’m feeling laggy – and definitely start slow. Sometimes I perk up during the workout and wind up going pretty hard, other times nice and easy does it. Also, sometimes the facilities don’t permit a heavy-duty workout, but any workout is better than no workout.
Calisthenics, dynamic flexibility work, a light run, an easy circuit training routine are all good strategies to combat jet lag. Do something that gets you, and keeps you, moving for at least 25-35 minutes, incorporates whole body movements and has you changing elevations. You know, get down on the ground, get back up…keep moving and get the blood flowing.
When I get back home my workouts tend to be more rigorous, usually because I’m glad to be home and that I’m familiar with my surroundings. I just got back from Las Vegas and less than 2 hours after I we touched down I was on the local high school field doing what started out as a recovery-style run but wound up being a full-blown workout.
Felt great, ate great, slept great and I was back in the swing of things right away. Exercise is a great cure for jet lag.
