Circuit Training

Why & When Circuit training?

• You’ve reached the body figure that you wish for
• Muscle maintenance and to look fit
• To train muscle endurance and increase stamina
• Body definition and better cutting
• As an alternative to cardio exercise in fat burning and full-body exercise
• It targets on major muscle groups by using well-known classical moves, i.e Deadlift, Squat

• Concentrates on free-weights training, thus beneficial to beginners for building a balanced body figure
• As a “variation” method to gym-goers who have hit the plateau in their training regime
• Complete 1 set as a warm-up set before you begin your gym session
• Applicable when facing time-constraints or limited resources; you are at outstation or have to be at home – a pair of DB and a BB will do the trick!

What are the types available?

A) Power circuit – Pull-ups, Clean & Press, Hammer Curls, Dips
B) Strength circuit – BB BP, Squats, Deadlift, BB Bent-over Rows
C) Speed circuit – DB Lunges, Press-ups, Lat Pulldown, DB Wood-chops
D) Endurance circuit – Leg raises, Back extension, Row machine, Sit-ups

How do you execute them?

You can choose to perform any of the types in a session, but do not repeat the same circuit before you have your body rested for at least 48 hours. The best way is to perform different circuit between sessions before repeating the same routine again (A >>B >>C >>D >>A >>…).

In a particular circuit, perform all exercises consecutively with 12 – 15 reps each exercise to complete a circuit “lap”. Continue for 3 – 4 laps with rest of 1 – 1.5mins between laps.


Introducing All-in-One Ultimate Circuit training

This can be done by simply Choose any 2 exercises from (A), and + one each from (B), (C), and (D), or
Choose any 2 exercises from (B), and + one each from (A), (C), and (D).

Happy trying and gear up!