Circuit Training Exercise

The Toughest Ab Building Workout

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Circuit Training Exercise for Abs

Circuit training is known for its effectiveness and positive scientific base. A well designed circuit training routine is more effective and can bring results in a quick time period. The workout routine that is shown in the video is consisted of six exercises; all of them are done with the same form. The exercises are:

•    Crunches
•    Rocking Chairs
•    Diagonal crunches
•    Upper body rotation
•    Combined crunches (Combination of crunch and rocking chair)
•    The Bicycle


Positioning of the body
In this circuit training exercise, your body is positioned lying down on a mat with your legs lifted. Your legs should form a right angle on the knees and on the pelvic area. This is a challenging position, and this is what makes this circuit training routine so effective. To get the most out of the exercise, position your body as shown on the video. If you are a beginner or have any medical problems, avoid the exercises and consult your doctor before starting any routine.


Repetitions
Each exercise should be done with 15 reps. For exercises that require performing on the both sides; for example the diagonal crunches, they should be repeated 15 times for both sides, meaning 30 reps in total. Take as much as you can, do not overload your muscles. Start with lower repetitions, with as many as your body can comfortably handle. You can gradually increase reps afterwards. The Navy seals are one of the most difficult circuit trianing routines for abs, so starting slowly will be a good idea.

The benefits of circuit training are far more that it might look. Some exercises of circuit training can reduce pain in muscles like yoga, or simply keep your heart in a good shape as well as your body. Performing workout should be done regularly, or at least three times a week. But the circuit training routine that is shown here should not take more than 15-20 minutes, you can make that much time for yourself, right?

 

 

Circuit Training Workout Example

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Circuit training: Researched as the most efficient way to exercise

Research studies on circuit training say that a little cardio between every exercise within a particular circuit training routine is excellent for increasing cardio respiratory endurance. This video is extremely useful; because this uses the method that has been found scientifically. Notice, after every complete repetitions of a certain workout Zuzana is running for 60 meters.

A unique style of performing squats has been introduced here, which is a one legged squat. The thing that sets this squat apart from other styles of one legged squats (where one of the legs is lifted and the person has to stand on one leg) is the balance of this squat. The position of the legs makes it effective and well balanced at the same time. As you are performing the squat on one leg, you are exhausting the muscles of that particular leg and thus putting more emphasize on that side of the butt. Just remember to keep your backbone straight and don’t bend your upper body. 20 reps of this squat for each leg is recommended.

Next, the lunges. These lunges are designed so that one is able to perform it within a small area. The lunges are a great exercise for the butts, thighs and gluts.

To work the whole leg with the butt, perform the wide squats. This is a regular squat but performed while the legs are placed at a distance more than shoulder width. Here, you not only squat, but create a “tip toe” form at the end. This squat is two different forms of yoga combined, but in a more modern way.

“Half squat” is another unique form of squat that is shown in this circuit training routine. This is more challenging and requires more balance. Here you perform a one legged squat while bending the other leg in a 90 degree angle. Lower your body only half the height then you would have done in a regular squat and this exercise gets its name from here.

The last exercise in this circuit training routine is a regular squat with jump. This is not too tough, but extremely effective in building and strengthening the legs, not to mention the butt.

This circuit training routine mainly focuses on the lower body. Anyone who has problems with their legs and butts, this is THE circuit training to follow. Not only that, the routine also has good cardio exercises designed nicely and evenly. This is why the exercises will result the most, and these are considered to be one of the most effective circuit training workouts for women.

 


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