Circuit Training Workout Programs

Circuit Training Workout Programs
Circuit training is a fitness activity that intersperses aerobic and strength-training exercise. While circuits are often performed indoors, outdoor enthusiasts can design their own outdoor circuit.

Instructions

Difficulty: Challenging

Things You’ll Need:
  • Running shoes Workout clothes Resistance tube Waist or fanny pack Outdoor area with hills, benches and trees
  • Running shoes
  • Workout clothes
  • Resistance tube
  • Waist or fanny pack
  • Outdoor area with hills, benches and trees
Step 1
Place the resistance tube in your waist or fanny pack, and attach the pack to your waist. Lace up your running shoes and head outside.
Step 2
Walk at a brisk pace for 5 minutes.
Step 3
Run or jog for 3 minutes.
Step 4
Find a short hill. Perform a series of walking lunges going up the hill. This should take about 5 minutes. If the hill is long, only go up halfway.
Step 5
Jog down the hill. Continue jogging for another 5 minutes.
Step 6
Find a tree. Place your hands against the tree and perform 20 standing push-ups.
Step 7
Run for another 5 minutes. Find another hill.
Step 8
Run up the the hill, and perform walking lunges traveling downhill.
Step 9
Find a park bench. Loop the tubing through the spaces in the bench seat. Hold one tube handle in each hand. Step away from the bench until your arms are straight. As you perform 12 squats, simultaneously bend your elbows and squeeze your shoulder blades together, performing 12 rows.
Step 10
Jog for another 5 minutes. Find another park bench.
Step 11
Place your hands against the bench seat, with your fingers pointing directly ahead. Take your hips off the bench. Bend your elbows, and lower your butt toward the ground. Straighten your elbows without locking them.
Step 12
Walk for 5 to 10 minutes to cool down.

Tips & Warnings

 
In warm weather, bring water.
 
For safety, perform this circuit in daylight.

Article Written By Lisa Mercer

In 1999, Lisa Mercer’s fitness, travel and skiing expertise inspired a writing career. Her books include "Open Your Heart with Winter Fitness" and "101 Women's Fitness Tips." Her articles have appeared in "Aspen Magazine," "HerSports," "32 Degrees," "Pregnancy Magazine" and "Wired." Mercer has a Bachelor of Arts in psychology from the City College of New York.

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