Albert Style Circuit Training.
Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It was first proposed in the late 1950s as a method to develop general fitness. The initial routines were arranged in a circle, alternating between different muscle groups (hence the name circuit training). By allowing only a short rest interval of 30-90 seconds between stations, cardiovascular fitness is gained along with the benefits of resistance training.
When developing a circuit training routine, a wide variety of exercises and equipment can be utilized. Much of the equipment is relatively inexpensive and includes tyrabands, skipping rope, your own body weight, dumbbells, medicine balls, fittballs and weight training machines. A circuit can consist of as few as six stations to as many as 15 stations based on the goals and pre-training levels of the participants.
Most common circuit training stations are generally sequenced in a way to alternate between muscle groups, which allows for adequate recovery. The rest interval between stations should be between 30-90 seconds and 1-3 minutes between circuits. A typical gym has several strength training machines and workstations, which enables the creation of several circuits. This benefit of variability challenges the skills of the participant and keeps them interested from session to session.
Circuit training plays an integral role in the offseason workouts of many professional athletes. It serves as a way to maintain general fitness while avoiding the high physical demands of in-season sport. Circuit training is also used as an option to higher level strengthening programs in these athletes.
The following circuit is an example that can be used by the participant with basic weight training experience. The cornerstones of this circuit are exercises that stress multitude and core musculature. A participant should always consult with a physician before beginning a fitness program.
Here’s a simple Albert style circuit you can try:
Warm-up 10 min
Stretch 5 min
1) Skipping rope 200x
2) Lunges 25x each leg
3) Plank 1min
4) Shuttle run 10x 15m
5) Lat pull down 25x
6) Seated row 25x
7) Shoulder press 25x
9) Plank 1min
10) Lunges 25x each leg
11) Skipping rope 200x
Cool-down 5min
Stretch 10min
Have fun!
Yours in sports & fitness,
Albert
+65 91110270
berdytan@singnet.com.sg
