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At-Home Circuit Training
Circuit training can be easily incorporated into a home fitness program. The possibilities are endless. Plan a 30-60 minute at-home circuit training workout that is tailored to your preferences and fitness level. You'll never again deal with workout boredom. Switch it up as often as you like and keep your body and mind challenged. At-home circuit training workouts are great for budget conscious exercisers. It's possible to plan a circuit training routine that uses little or no equipment. Plan your circuit workout to include cardiovascular exercise, muscle toning, and flexibility all in one session. Plan to do your workout at least 4 times a week for best results.
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Planning a Circuit Training Workout
When planning your workout, first decide how long the session will last. If you are a beginner, start with a 30 minute circuit training workout. Increase the workout time as you build up your fitness level in 10 minute increments. Advanced exercisers may choose to plan a 60-90 minute workout. After you've determined the length of time your workout will last, decide upon the activities you will perform. You'll want to choose cardio, muscle toning, and flexibility exercises for each circuit you plan for a balanced workout. It is not imperative to include all three if you are presently doing other things to make up for the missing link. For example, if you already lift weights or take a muscle toning class 3 days a week, you don't have to add a muscle building segment to the circuit. You could plan only cardio and flexibility segments. If the circuit is your only form of exercise, however, you should try to include all three.
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Circuit Training Routine
30 Minute Circuit Training Routine: (rest for 30 seconds - one minute between activities, and 2-3 minutes between circuits or as needed)
3 sun salutations (yoga: flexibility and warmup)
2 minutes jumping rope (cardio)
3 sets of squats using 5 lb. hand weights (muscle toning)
2 sets of 10 pushups (muscle toning)
10 jumping jacks (cardio, muscle toning)
10 pilates bicycles (abdominals, stretching)
hurdler stretch: 1-2 on each leg (flexibility)
= approximately 10 minutes
Do the above circuit 3 times for a 30 minute workout.
For a wide variety of circuit training exercises, click here.
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1. Sports Fitness Advisor: http://www.sport-fitness-advisor.com/circuittraining.html
2. Wikipedia: http://en.wikipedia.org/wiki/Circuit_training
3. Sports Fitness Advisor: Circuit Exercises: http://www.sport-fitness-advisor.com/circuit-training-exercises.html