Circuit Training: 5:5:5 Body Weight Circuit

What Is Circuit Training?

Circuit training is done by doing one exercise after another in a circuit. For example, you might perform a set of squats followed by a set of upright rows followed by curls and so on. Often people only consider weightlifting type exercises as part of circuit training, but other aerobic work can be included. Exercises are often performed with little or no rest between them;  however this should vary on the type of circuit you are completing. Some call this Tabata-style exercises.

circuit training before after workout results

circuit training before after

There are many good reasons to use circuit training:

  • Time – circuits shorten gym sessions and are time saving
  • Lean up – training with circuits in a particular way has been shown to get muscles ripped
  • Improves conditioning and muscular endurance
  • Works whole body
  • Circuit training can be done outside the gym and without equipment

This circuit involves only five exercises, you perform five repetitions and then repeat the circuit until you have completed it through five times. Total time for this: 15 – 25 minutes. Your heart rate will also climb, make sure you rest when you need it. As the weeks progress, decrease your rest – that is your progression until week 4, there is no rest. This is a total body workout suitable for beginner through to advanced levels. If you are at an advanced fitness level, start at a higher level of progression and then add on more repetitions.

Instructions:
You should always perform a suitable 5 – 10 minute warm up before starting these exercises. Choose two non-consecutive days of the week to perform these exercises,e.g. Tuesday and Friday and progress each week as per suggestion where possible.

To really achieve amazing results ever faster, it is advised that you also choose two other days per week where you perform 20 minutes of continuous cardio exercise for instance a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer) whatever you enjoy.

KEY: reps= repetitions, d/b= dumbbell, s/b= stability ball

Progression Table:

The goal is to not plateau, so to encourage a body challenge , each week try to progress as suggested below. You will be doing two sets of each exercise thus you would end up doing two sets of 10 of each exercise. For instance you would do exactly this: 10 x Narrow Squats, 10 x Standing Chest Fly, 10 x woodchops, THEN 10 x Narrow Squats, 10 x Standing Chest Fly, 10 x woodchops followed by the next set of three exercises repeated then the last two exercises repeated as above.

Exercise Description Week 1 Week 2 Week 3 Week 4
Slow push ups 5:5 5 reps with 40 secs rest 5 reps with 30 secs rest 5 reps with 15 secs rest 5 reps with No secs rest
Squat Jumps 5 reps with 40 secs rest 5 reps with 30 secs rest 5 reps with 15 secs rest 5 reps with No secs rest
Slow Full sit ups 5:5 5 reps with 40 secs rest 5 reps with 30 secs rest 5 reps with 15 secs rest 5 reps with No secs rest
Single leg Bridge with thrust (on each leg) 5 reps with 40 secs rest 5 reps with 30 secs rest 5 reps with 15 secs rest 5 reps with No secs rest
Slow Tricep dips 5:5 5 reps with 40 secs rest 5 reps with 30 secs rest 5 reps with 15 secs rest 5 reps with No secs rest
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