Exercises Commonly Found in Circuit Classes
Resistance and Cardio Exercises for Circuits
Exercise stations in circuit classes are often mixed up to allow the exerciser to work one muscle group and then allowing that area to rest while another muscle group is worked. An example of this would be press ups (arms) followed by shuttle runs (cardio) then sit ups (stomach) and finally squats (legs).
Circuit Classes in the Gym
Circuit classes take place either in the gym or in sports halls. If the class is to take place in the gym it is important that all of the participants have completed a gym induction before they take part. The class instructor will decide which machines to involve in his class and in which order. The participants will follow each other around the gym moving from one machine to another.
As well as using cardio and resistance machines during the circuit class an instructor could involve free weights, dumbbells or sit up areas into the session depending on the facilities available to him.
Circuit Classes in a Sports Hall
A class that takes place in a hall allows the instructor more freedom to include exercises of his choosing as he will not be limited to the set machines in the gym. In a hall the instructor is free to use a more varied array of equipment including dumbbells, steps and even hula hoops, exercise balls, skipping ropes and boxing equipment if these are available to him.
Cardio Exercises Suitable for Circuit Classes
The most common cardio exercises in circuit classes are shuttle runs, squat thrusts, spotty dogs or aerobic based movements such as grapevines or leg curls.
Shuttle runs are great as participants can take them at their own level. The participants can jog if they are in need of a lighter exercise or they are free to run down and sprint back to build their cardio fitness.
Squat thrusts and spotty dogs are perfect for circuits as they can be completed in a small space and provide a great cardio workout while aerobic based moves such as grapevines can add variety and can be performed in time with the music that is played throughout the class.
Upper and Lower Body Exercises Found in Circuit Classes
Upper and lower body exercises commonly found in classes involve those using either dumbbells or the individual's own body weight. Upper body dumbbell exercises include upright rows, bicep curls and shoulder presses. Dumbbells are easily transported and are the only piece of equipment required for these exercises making them suitable for the class.
Exercises using the individual's own body weight involve squats and lunges for the lower body and press ups and triceps dips for the upper body. The lower body exercises can be completed without any equipment while a mat is needed for press ups and a bench for triceps dips.
Suitable Stomach Exercises for Circuit Classes
Stomach exercises can be completed on a mat and performed according to the fitness levels of the exerciser. The most common stomach exercises found in a circuit class would be a basic sit up. Classes may also include reverse curls, twisting sit ups and the plank.
Stomach exercises should always be completed alongside back exercises therefore some form of back extension exercise should be found in every class.
Exercises found in circuit classes
|
What do you think about this article?
More in Health & Wellness
Latest Articles