More Options Search

Circuit Training

Published online: Dec 20, 2010 Sledheads Iri na Adams
Viewed 22 time(s)
Imagine: it's a beautiful blue-bird day, you are linking 
some powder turns as your tunnel sinks deep into bottomless 
powder and you lose all forward momentum. All of us know that 
sinking feeling: you are stuck. Stepping off the sled, you find 
yourself chest deep in the white stuff. You begin to struggle 
with what minutes ago felt like a feather light sled, but now 
weighs a ton. At this point a lot of people would say that there 
is nothing you can do in the gym to condition someone for that 
type of activity. Those people have not experienced Circuit 
Training. 

Circuit training is a form of sports training that involves 
performing different exercises in rotation. The concept is to 
go through a list of different exercises with as little rest as possible 
between sets, then repeat this list several times, making 
an aerobic workout of endurance type weight lifting. There are 
literally thousands of potential circuit training exercises that 
can be used to develop a suitable routine. Additionally, many 
exercises require little or no expensive equipment. Training can 
be performed with nothing more than a mat and a set of dumbbells. 
The routines can be customized and altered depending on 
your goals; you can design one that is sport-specific. Below is an 
example of a simple circuit; you could get more detailed circuit 
routines or perform a different circuit each day, but the idea 
of the circuit is to be simple. If you need to focus on a specific 
body part, one that might be lacking, you only need to put or 
substitute another exercise for that body part into the circuit. 

Start with a light warm-up of about ten minutes. You can 
stretch, jog, or fast walk on the spot or treadmill. Beginners 
should take a 30- to 45-second rest after each exercise and a 3- 
to 5-minute rest after each circuit. Intermediate exercisers should 
not rest after each exercise but can rest 3 minutes after each 
circuit, while advanced exercisers should not rest until they have 
completed at least 2 circuits. Good luck!

Squat Jumps: 10 to 15 repetitions

Standard Push-ups: 10 to 15 repetitions

Calf Raises: 15 to 20 repetitions

Bench Dips: 10 to 15 repetitions

Abdominal Crunches: 15 to 20 repetitions

Jump Rope: 60 seconds

Squat Jumps: 10 to 15 repetitions

Standard Push-ups: 10 to 15 repetitions

Calf Raises: 15 to 20 repetitions

Bench Dips: 10 to 15 repetitions

Abdominal Crunches: 15 to 20 repetitions

Jump Rope: 60 seconds

Here are other exercises that could be substituted in this or 
other circuit training routines.

Tuck Jumps

Standing on the spot, jump up with both legs and tuck 
both knees in toward your chest. 

Squat Thrusts 
In a push-up position bring both knees in toward your 
chest and then explode out again so they are fully extended. 
Repeat in a smooth, rhythmical fashion. 

Burpees 

1. Start in a standing position and bend your knees and 
place your hands on the ground. 

2. Extend your legs back into a push up position. Bring 
your knees back in towards your chest and stand back 
up. 

3. This should be a continuous motion and be fluid. 

Treadmills/Runners 
Similar to squat thrusts, only alternate your feet. In the 
push-up position 
with legs extended, 
bring one knee 
into your chest and 
quickly switch to 
bring the other knee 
into your chest. The 
action should be 
a smooth running 
motion as your arms 
stay fixed. 

High Knees 
Running on the spot, pick 
your knees up to waist height 
and pump your arms. 

Jumping Jacks 
Start with your legs side by 
side and your arms by your 
side. In one motion jump 
and spread your legs out to 
the side while your arms rise 
out and up over your head. 
Land in this position and then 
return to the starting position 
and repeat. 

Squat to Presses 
Holding a relatively light 
dumbbell in each hand by 
your sides, squat down until 
your knees are bent just 
above 90 degrees. As you 
extend your legs push the 
dumbbells overhead and 
extend your arms fully. Lower 
the weights as you squat 
down again. 

Rebounds/Ricochets 
Stand with your feet together 
and arms by your sides. 
Keeping your feet together, 
jump forward a foot or so. 
Jump back to the starting 
position. Jump to your left, 
back to the start, then the 
right and then behind you. 
Repeat this sequence by keeping ground contact time 
minimal and feet together. 

If you choose to ramp it up, increase the number of circuits. 
Further along, you could increase the step repetitions, the 
dumbbell exercise sets or even the dumbbell weight. Train hard 
and play hard! Have fun and see you in the mountains.