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.