Circuit Training

Essential Questions
Circuit Training
How does circuit training increase

cardiovascular endurance?
How does circuit training increase muscular

strength and endurance?

How can circuit training or lifting weights help

you with lifelong health?

WHAT IS CIRCUIT TRAINING?

High-intensity aerobics is a form of body conditioning
or resistance training. It is easy to follow and targets
strength building as well as muscular endurance. An
exercise "circuit" is one completion of all prescribed
exercises in the program. When one circuit is
complete, one begins the first exercise again for the
next circuit. Traditionally, the time between exercises in
circuit training is short, often with rapid movement to
the next exercise.

HISTORY
Circuit training is an evolving training exercise

program developed by R.E. Morgan and G.T.

Anderson in 1953 at the University of Leeds in
England
Morgan and Andersons original circuit format
included 9 to 12 stations. Today, this number varies
according to the design of the circuit.
Studies at Baylor University and The Cooper
Institute show that circuit training is the most time
efficient way to enhance cardiovascular fitness and
muscle endurance. Studies show that circuit training
helps women to achieve their goals and maintain
them longer than other forms of exercise or diet.

WHY CIRCUIT TRAINING?

An effective means of improving strength endurance (or
muscular endurance).
May be easily structured to provide a whole body workout.
May not require expensive gym equipment.
Participants normally work in small groups, allowing beginners
to be guided by more experienced individuals, as well as
benefiting from the supervision of the instructor.
Can be adapted for any size workout area.
Can be customized for specificity; easy to adapt to your sport.
Has the potential to burn more calories than conventional
aerobic exercise or strength training, both during and postworkout (increase in post workout metabolism), thus
beneficial for those attempting to lose body fat.

HOW IS CIRCUIT TRAINING

PERFORMED?
The program may be performed with exercise
machines, hydraulic equipment, hand held weights,
sandbells, resistance bands, core balls, jump ropes or
any combination of them all. Most often a 15- second to
three-minute aerobics station is placed between each
station, to improve cardio-respiratory and muscle
endurance during the workout.

TYPES OF CIRCUITS
The circuits comprising a circuit training session
should focus on the upper body, lower body, core
and trunk, and total body. To achieve muscle
balance, try to pick exercises that work on
muscles within each of those categories. Most
circuit training programs consist of strength
training exercises, but cardiovascular exercises
such as jump rope or jogging in place can be
incorporated into your program to help build
endurance. To ensure safety, be mindful of your
heart rate as you complete these exercises

Sample Circuit
Warm Up

Bicep Curl

Agility Drill

Lateral Raise
Sandbell Shuttle

SB Slam

Front raise

Resistance Bands

Cool Down

SAFETY
Wear appropriate clothing and shoes
Warm Up/Cool Down
Warming up should be a part of any exercise routine, a proper warm-up is particularly
important when circuit training. This is because your routine is fast-paced and your
muscles are immediately put to the test. To warm up properly, walk, jog or do your
dynamic warm up routine for five minutes to prepare your muscles to work hard. At the
close of your routine, it is equally important to do series of slow stretches to prevent
injury, bring your heart rate down and let your muscles relax after an intense workout!
Start Small
Take caution before trying too much too soon. It is best to start with no weight to very
light weights. If at any time your heart rate becomes too elevated to carry on a
conversation, slow down by walking around the gym.
Pay Attention to Form
Performing exercises repeatedly can cause you to become lax in practicing good form.
Even when going at a fast pace, you should concentrate on your breathing, proper
posture and using your muscles to control your weights at all times.
Secure Weights and Equipment
When circuit training, you are frequently dropping one set of weights or an exercise ball
to move on to your next station. Equipment can can roll onto a fellow exerciser or your
foot or hands. Before moving to your next station, ensure your equipment is secured.

SAFETY FIRST
Warm up First

Use Proper Form

Start Small

Secure Weights

Cool Down Properly

SAMPLE WARM UP EXERCISES

Students in wheelchairs can do a modified version of
each
Walking warm up

Air Boxing

High Knees

High Kicks

Side Sliders

EQUIPMENT
Agility Ladder
Resistance Bands

Sandbells

Weighted bar

Light Hand Weights

Additional Circuit Training Equipment You

May Have Access To and Incorporate In
The Workout May Include:
Core Balls
Balance Equipment
Weighted Balls
Jump Ropes
Low Hurdles
Weighted Balls
Hop Sports Videos
Yoga Mats

ADDITIONAL CIRCUIT TRAINING

EQUIPMENT
Core Balls

Jump Ropes

Balance Equipment

Low Hurdles

Weighted Balls

Yoga Mats

BREATHING
1. Inhale on the release
2 . Exhale on the lift
3. Slow Movement
4. Controlled
5. Consistent

BREATHING DIAGRAM
Inhale (Breathing In)

Exhale (Breathing Out)

AGILITY LADDER CIRCUIT

Move forward, backwards, sideways, hop, balance,
quick step, high knees or movement of choice.
Can use tape, hula hoops cones or floor lines if ladder
is not available
Students in wheelchair can tap an object such as a bat
or tennis racket in each square or hoop or weave
through cones.

LIGHT HAND WEIGHT CIRCUIT

Bicep Curl

Lateral Raise

Front Raise

RESISTANCE BANDS
CIRCUIT
Horizontal Chest Press w/Exercise Band
1. Lie back w/ band under shoulders
2. Grip band with hands
3. Press arms forward
4. Slowly return
Bicep Curl w Exercise Band
1. Stand on one end of band
2. Grip other end of band
3. Elbow on hip or close to body
4. Curl arm
5. Keep wrist straight

SANDBELL CIRCUITS
Overhead Slam
Stand in ready position with SB at chest height.
Begin the movement by pressing the SB above your head.
Accelerate the SB downwards in a slamming motion.
Make sure to squat down at the finish of the movement, NOT bending.
Pick up and start over.
Granny Toss/Frog Toss
Stand in ready position with SB in hands below your waist.
Begin movement by squatting and letting the SB go between the legs.
Accelerate the weight up and out towards a target in front of you (a partner or a solid
wall).
Gather and repeat.
Lateral Toss
Stand in ready position with SB at waist level.
Begin movement by shifting your body/SB one direction (loading your muscles).
Underhand toss the SB to the opposite direction as forcefully as possible.
Accelerate the SB and follow through with your arms reaching in the direction you are
throwing in.
Gather and repeat.

SANDBELL OVERHEAD SLAM

CIRCUIT

SANDBELL GRANNY TOSS/FROG

TOSS CIRCUIT

SANDBELL
LATERAL TOSS CIRCUIT

SANDBELL TOSS AND

CHASE CIRCUIT
Toss N Chase
Stand in ready position with SB at chest level.
Choose a finish line for the student to work towards
that is a desired distance away.
Begin the movement by throwing the SB from chest
level straight out in front of you.
Sprint quickly to pick it up and repeat the same
throw.
Repeat for desired distance.
Great exercise for power combined with conditioning.

SANDBELL SHUTTLE DRILL

CIRCUIT

Place two sandbells on the floor, on the signal, Go, student picks up first sanbell and runs to the designated spot on the
other end and drops the sandbell. The student returns to get the second sandbell and repeats.
This can also be done in pairs. Students in wheelchairs can have another student hand the SB to them and either wheel themselves or have a teacher assist to other end where they can
place the SB and repeat

WEIGHTED BAR CIRCUIT

Teacher Assist
If equipment is available

Row the Boat Teacher Assist Forward and Backward

Cognition Information

WHAT CIRCUIT IS THIS?

Sandbell Circuit

Cardiovascular Endurance Circuit

Light Hand Weight Circuit

Resistance Band Circuit

WHAT EQUIPMENT IS THIS?

Sandbell
Resistance Bands
Agility Ladder

Weighted Bar

Light Hand
Weights

WHY SHOULD I CIRCUIT

TRAIN?

Circuit training
is good for my
cardiovascular
health

Circuit training
keeps me at a
healthy weight

Circuit training
helps keep my
muscles and
joints flexible
and strong

HOW WILL CIRCUIT TRAINING

BENEFIT ME IN MY LIFE?

Circuit
Training keeps
me at a
healthy weight

Circuit Training
keeps me awake
and alert and ready
to learn

Circuit training
is a great
workout with
friends and
family

Cognition
Assessments Tools

WHAT AM I DOING AT THE

CIRCUIT?

WHAT EQUIPMENT IS THIS?

WHY SHOULD I CIRCUIT TRAIN?

HOW WILL CIRCUIT TRAINING

BENEFIT ME IN MY LIFE?

Circuit Training
Cognition Assessment
What Equipment is this?

Why am I doing this?

this?

What Skill am I doing?

How will this benefit me in

my life?