1. CIRCUIT TRAINING

2. What is it?  Exercise program that allows an individual to combine specific exercises to achieve specific fitness goals  Able to work all muscle groups in one session Legs Abs Arms Shoulders Back Chest Torso

3. Circuit Training Variables  The seven main variables are:  Number of exercises  Time spent at each station  Exercise sequence  Number of laps  Number of reps and level of resistance  Recovery between exercises  Type of exercises

4. Number of Exercises  8- 12 is most popular  Some have up to 20

5. Time at Station  Varies between 30-60 seconds  Some higher intensity circuits can go up to 90 seconds

6. Exercise Sequence  Try to arrange so you are not using the same muscle group 2 times in a row

7. Number of laps  Usually repeat sequence 1-3 times

8. Number of reps and level of resistance  Depends on the objective of the training  Strength- low reps, high resistance  Endurance- high reps, low resistance  Power-

9. Recovery between excercises  Depends on training objectives  Muscular endurance- short to no recovery  Strength – longer or every other station

10. Type of Exercises  Wide variety of options  Body weight exercises  Partner assisted exercises  Medicine ball  Dumbbells  Barbells  Kettle bells  Exercise machines