Circuit training: a week-long training program to hone it
Cardio, sheathing, muscle strengthening... Circuit training is an effective training method to get slim from head to toe. Discover the complete program, week by week, offered by our athletic trainer.
Refine your waist, build your arms, slim, strengthen your core... Circuit training is a training method used especially in HIIT sessions, and in many other sports. A combination of cardio, muscle building, and sheathing exercises that burn calories and get quick results on your body.
What is circuit training?
Circuit training is a training technique used in many different sports (weight lifting, fitness, muscle building sessions, and also team sports, etc.).
As for building muscle at home, for example, this method allows maximum results for the minimum amount of time: over a short period we will mix several training methods (working on body weight, cardio and sometimes exercises with load).
"The fact that we're doing exercises helps build muscle mass, and burn calories," explains Ange Koelf, EPISOD athletic trainer.
Circuit training: lose weight, abs...
Circuit training, in the gym or at home without equipment, is a training method referenced in weight loss research. In fact, both of them will allow you to burn calories, strengthen muscle mass, and get a slim and harmonious silhouette.
It is also possible to build courses according to your needs, you can imagine for example:
Special circuit training for the abs
Circular training to refine the legs
Circular arm strengthening exercises
Circuit training is also an excellent complement to other sports practices, as the various movements performed strengthen the body and help improve physical performance.
This type of training is also ideal when you are a beginner or returning to the sport: you can combine several basic movements into one session, working the lower body as well as the upper body, gradually increasing the intensity and time. Effort to make progress at your own pace.
Finally, the cardio exercises included in the program will strengthen the heart by stimulating the cardiovascular system.
Good advice: Circuit training, whatever it may be, should not last more than 30-40 minutes.
How do I do a circuit training program?
The exercises selected for circuit training are important, but the time is also good, as Ange Koelf reminds us: “For results, you need to take into account the working time and the rest time: beginners or people who are not very athletic, for example, start with an effort time of 40 seconds, For 20 seconds of recovery. This will allow us to start a non-over-aggressive transmission, and we have a good margin of progress."
To build your circuit training, you have to look at the exercises as workshops. We can put 4 exercises into the session program, and plan 4 to 6 rounds of exercise sequences. For full session, global fitness, silhouette maintenance, we're considering slipping:
- Sheathing exercise (plank, for example)
- Cardio (jumping, squatting, etc.)
- Muscle strengthening exercise (high pelvis, crunch, etc.)
“Be careful not to overestimate yourself, it is important to take into account the breaks and focus on 3 or 4 exercises max, because the more exercises, the greater the cumulative effort. The goal is to perform the sequence correctly and develop real skills, it is better not to get distracted and try to do too much !”, advises the sports coach.
Circuit training: Do not skip the warm-up, then cool-down at the end of the session
Warm up to prepare the muscles and mind for effort
A warm-up before starting circuit training is essential, and depends on the content of the session. About ten minutes before the start of the exercise is enough to lubricate the joints, increase body heat, raise the heart rate, speed up blood flow, prepare the muscles, as well as the mind for effort.
Note that depending on the temperature, we will give it a more or less long time: the colder it is, the more it is necessary to warm the body!
For about ten minutes, you can do the following:
Some joint movement movements, stretching to release tension
Some knee raises to stimulate the cardiovascular system
Some preparatory strengthening exercises (knees pressing for example)
Several deep breaths to increase performance and provide the body with oxygen
Return to calm at the end of the session
This last step is often skipped at the end of training, but it is important, as is preparing the body for a warm-up. After the effort, take time to do some gentle stretching depending on the muscles used (especially without forcing, so as not to shock the body further), associated with the work of breathing. When lying down or sitting, take deep breaths and your nose, preferably with your eyes closed, to control your heart rate and reconnect with yourself.
Circuit training at home without equipment: A week-long program to burn calories
For each session, count 30 seconds of work for each exercise and 15 seconds of rest between each exercise. Remember to spend a few minutes warming up before you start circuit training, and then cool down at the end of the session.
Monday training session
Warm-up: Move your chest, shoulders, elbows, wrists, and ankles.
Monday circuit training
30 seconds of push-ups (on the tips of the fingers, knees, or on all fours, depending on the level)
15 seconds rest
30 seconds of stretching (stand, feet shoulder-width apart, knees bent, back straight, hands on the floor. Get into a plank by stepping back or throwing your feet back, then return to standing)
15 seconds rest
30 seconds of plank on the forearms (on one leg, on both legs, or on both knees, depending on level)
Repeat this sequence 5 times, with a minute rest before moving on to the next round.
Cool down: Tighten your chest, twist the extension and 5 minutes of breathing through your nose, on your stomach or squatting.
Tuesday training session
Warm-up: Mobilize the shoulders, elbows, wrists, ankles, knees, and hips.
Tuesday Training Arena
30 seconds of squatting
15 seconds rest
30 seconds of jumping jack
15 seconds rest
30 seconds of the quad plank (on all fours, hands under shoulders, arms straight and knees on the floor under the hips. Raise the knees one centimeter above the floor and push them back into the hands and feet).
Repeat this sequence 5 times, with a minute rest before moving on to the next round.
Cooling: Tighten the quadriceps with the runner's extension, then the pelvis in the archer's pose. Finish the process with five minutes of breathing through your nose, stomach, or squatting.
Thursday training session
Warm-up: Mobilize the shoulders, elbows, wrists, ankles, knees, and hips.
Thursday circuit training
30 seconds of vertical stretch (Lie on your stomach with the ends of the towel in each hand, and stare toward the floor. Tighten the gluteal muscles to protect the lower back, then raise the chest one centimeter. Spread your arms forward while keeping the towel taut and under tension, bringing the arms over body length, elbows bent and towel under the chin).
15 seconds rest
Plank lean for 30 seconds (seated, arm extended forward at chest height, ankles, knees and hips aligned. Chest out and face forward, torso bent at 11 o'clock position).
15 seconds rest
30 seconds of mountaineering
Repeat this sequence 5 times, with a minute rest before moving on to the next round.
Cooldown: Tighten your upper back and quads. Finish the process with five minutes of breathing through your nose, stomach, or squatting.
Friday training session
Warm-up: Move your chest, shoulders, elbows, wrists, ankles, knees, and hips.
Friday Circuit Training
30 seconds of alternate back lunges (Stand, feet hip-width apart. One step back, knee pointing toward the floor in a 'serving rider' position. Return to standing position before switching sides.)
15 seconds rest
30 seconds of stretch
15 seconds rest
30 seconds four-legged plank
Repeat this sequence 5 times, with a minute rest before moving on to the next round.
Cooling: Tighten the thigh and chest muscles. Finish the process with five minutes of breathing through your nose, stomach, or squatting.
Note: In this week-long training program, Wednesday is a day of rest, to allow the body and mind to recover.
For more :
Week 2: 40 seconds of effort / 20 seconds of rest / 1 minute of recovery between each round.
Week 3: 45 seconds of effort / 15 seconds of rest / 1 minute of recovery between each round.
Week 4: 1 minute of effort / 30 seconds of rest / 1 minute of recovery between each round.
