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 Anderson’s 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
Weighted bar
Sandbells
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
Light Hand Weight Circuit
Resistance Band Circuit
Cardiovascular Endurance 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?