Completing the Circuit

I am personally a big fan of circuit training; it functions as a way to improve your overall conditioning, and not strength in specific areas (I’ve also written an article comparing the full body vs. split routines, check it out!). This is one of many to come!

 

Weight Training- Tuesday, Thursday, Saturday

Warm-up: 2 laps, rotator cuff stretch, flex muscle groups, 10 push ups, 10 pull ups

Activity Rep Range
1. Chest Press 4-6
2. Bent Over Row 4-6
3. EZ-Bar Curl[1] 4-6
4. One Arm Fly (one side rep, other side rep, alternating) 10-12 each
5. One Arm Pulley Row 10-12each
6. Kickbacks 10-12
7. Karate Kid Curls[2] 10-12
8. Lateral Fly 10-12
9. Squats 18-25
10. Obscure Elbow 10-12
11. Arnold Shoulder Presses 12-15
12. Pushups 50
13. Modified Pull-ups[3] 50
14. Super Clean 15-18
15. Pullovers 50
16. Calf-raises (in, out, straight)[4] 20,20,10
17. Jumping Squat 10

[1] The EZ-Bar is the bar that is zig-zagged so you can change the width of your grip while still being ergonomically conscious of your wrist’s range of motion

[2] I call them Karate Kid Curls, some people call them Side curls- but the name isn’t important. The motion is a hammer curl moving your arms inward across the body, and when you lower the weights you move them outward away from the body. This is the first rep. Then you reverse the motion starting outward and lowering inward. It looks as though you’re Danny LaRusso doing the infamous motion of ‘wax on, wax off,’ hence the term Karate Kid Curls.

[3] Lay flat on your back, and grab a stabilized barbell arms-length away, and pull yourself toward the bar so your chest hits it, then lower yourself onto the ground. To make these harder, place your feet on something higher off the ground-it changes the center of gravity closer to your hips, making you bear the weight of your legs, where you don’t do that’s as much without them raised.

[4] Meaning your toes pointing either inward, outward, or straight

 

If any of these exercises are confusing, feel free to comment and I’ll do my best to explain!

 

Enjoy!

Nick

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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