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Any athlete who prepares for bodybuilding competitions always sets the goal of getting fit and making muscle relief as noticeable as possible. To “potentiate” the layer of fat and remove excess water from the body, trainers offer circuit training.

Circuit workout is an alternation of exercises (usually about 5-7) designed for different muscle groups, with a short rest interval between sets. Important! The break should be between a completed cycle of 5-7 exercises performed, and not between each type of load.

It is one of the most versatile and flexible types of training. At the same time, you don’t have to train with mats, weights and other accessories in the gym, you can train exclusively with your weight alone and at the same time put a lot of strain on yourself!

Benefits of the full body сircuit workout:

  • Prevention of diseases of the cardiovascular system.
  • Strengthen the body, increase muscle strength and relieve the layout.
  • Develop endurance.
  • Save time and the ability to train anywhere.
  • Burn calories intensively and increase your metabolism.
  • The training methods are creative and flexible, which allows you to differentiate your training and you will not get bored during the class.
  • Can adapt.Suitable for athletes and beginners.

Vertical connection


  • Place your hands on the simulator handle so that your elbows form a 90 degree angle as you bend.
  • Tilt your body backwards slightly. This position is necessary for the handle to reach the chest.
  • With a latissimus dorsi effort, pull the handle toward your chest while pulling your shoulders back and actively engaging your shoulder blades.
  • In the final position, you can take a short break for better muscle stretching.
  • Slowly return the grip, tighten your back muscles, and straighten your arms, but keep your elbows slightly bent.

Number of repetitions: 20 times.


The main thing in this exercise is dynamics. Don’t gain too much.


  • Sit upright, pull your abdomen and lean your back against the back of the simulator.
  • Join the blades.
  • Exhale when pushing up.
  • When inhaling, lower the handle to the home position.

Number of repetitions: 20 times.

Chest press


  • Get on the tires. Spread your legs apart and place your feet on the floor.
  • Hold the handles so that your elbow is ready.
  • Tighten the blades and slide out the bench.
  • Place your chest as far as possible, lower your shoulders and check your abdomen.
  • On the exhale, repeat the hands and throw the machine out of the holder.

Movement should be caused by contraction of the chest muscles.

Repetitions: 20 times.

Expansion wires in the block


  • Look at the handlebars of the simulator under the palm trees.
  • Bend your arms slightly above 90 degrees.
  • Bend your waist and straighten your chest.
  • Weight loss will be followed by fatigue and constant tiredness.
  • The pillars should be firmly attached to the body.

Repetitions: 20 times.

To set foot


  • Sleep in an exercise chair.
  • Put your head on your head and do not turn or lift it during exercise.
  • Hold the handles firmly under the seat to lighten the back.
  • Rest with all your feet on the platform and press your heels.
  • A poor horse is better than no horse at all.
  • Weights can be added after the muscles have become accustomed to the movement.

Number of repetitions: 20 times.


  • After strength training, which consists of 5-7 exercises, you need to do cardio.
  • Changing the load is important for the body to respond to it by adding extra calories.
  • We do cardio in an ellipse for 5-7 minutes.
  • To restore the heartbeat, the load should be easy.
  • The optimal area for fat burning is 125-135 beats per minute.
  • It is recommended to perform 2-3 energy cycles, between which cardio is 5-7 minutes.

The exercise is over.

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