Circuit training for beginners
Circuit training program
Circuit training is an excellent way to start of your exercise program because it doesn’t take much time probably about only 45 Minutes, circuits can be done anywhere, it doesn’t cost anything, it builds your muscle and strenght, improves your cardiovascular fitness and increases your metabolism burning more fat.
The idea is to work your upper and lower body alternatively with very little or no rest this gets your heart working harder because its got to keep pumping the blood up and down your body.
Heres a little circuit training program for beginners, I am going to draw little matchstick diagrams for you soon but don’t have a scanner yet so for now I am just going to describe the exercies for you.
Beginners circuit training
Before commencing any exercise program you should consult your doctor and if you hurt yourself don’t blame me.
5 Minutes skipping, running or some other kind of cardiovascular activity to warm up.
Dips – Find a chair and put yours hands on it behind you, beginners will probably want to bend at the knees people a bit stronger can keep their legs straight the using your arms lower yourself up and down.
Squats – Stand with your legs shoulder width apart Knees slightly bent then lower yourself up and down.
Chin-ups – Find a bar about shoulder height then put yours hands on it with an underhand grip and pull yourself up and down. Beginners will won’t to use a chair for support.
Lunges – Stand in the squat position then put one leg about 4 foot lenghts in front of the other and lower yourself up and down alternatively.
Push-ups – Put your hands level with your shoulders in front of you on the floor pull your belly in feet behind you and then push yourself up and down. Beginners and ladies will want to do these on their knees.
Split squat – Like lunges but put one leg behind 2 feet and one in front 2 feet.
Lateral raises – Like chin ups but put your hands shoulder width apart gripping the bar overhand. Remember you will probably need to use a chair to start with.
Do 12-15 Repetitions of each exercise, remember don’t rest much and then repeat the whole lot 2 or 3 times do it all 3 times a week with a days rest in between. Once you can do it all comfortable consider upping the amount of repetitions or get someone to time you 30 seconds for each exercise doing as many repetitions as you can.
Do some abdominal and lower back exercise as well more on these another day