Can anyone give me a few examples . . .

[debgore]

Can anyone give me a few examples of how you work circuit workouts into your schedules? I'm finding that if I do either a 3-day split (such as GS), or even a 2-day split (like PUB/PLB) plus a full body workout, I just don't end up using great workouts like BC, C&W, etc. Do you do them even if you did a weight workout the day before? Do you use them as an alternative to cardio? Thanks for any input and ideas.

 

[berry99]

My focus right now is to lose weight so circuits fit pretty well into my workout week. Here's an example

Week one

M - full body weight workout
T - cardio
W - circuit
R - cardio
F - full body weight workout
S - cardio
S - off

Week two

M - circuit
T - cardio
W - full body weight workout
R - cardio
F - circuit
S - cardio
S - off

I am not an expert or anything at rotations, but I just wanted to let you know how I have been using them.

Karin

 

[eminenz2]

Karin -

What kind of results are you having with this rotation?

Also, are you using weights on your legwork, or are you trying the leg stuff without weights, like some of the other members on this forum?

Thanks!

Susan L.G.

 

[Aquajock]

I like Karin's schedule. However, Deborah, it might not work for you if you're doing 2- and 3-day split-set weeks.

How about this: a 2-week-split-set, one-week-circuit schedule? Say, two weeks at your normal 3-day split schedule, then the next week your fave circuit workouts, adding in either one pure cardio or one pure strength session depending on what your current goals are?

Then the next two weeks a 2-day-split-set schedule, then the week after that another Circuit Breaker Week?

A-Jock

 

[janiejoey]

Hi Deborah,

This is my current schedule.

Day 1 Cardio
Day 2 Full body weights
Day 3 Cardio
Day 4 Circut Training
Day 5 Cardio
Day 6 Full body Endurance
Day 7 Rest

Hoping for a better idea from Adri, (a gymnast) as I asked her for a great workout plan. She is learning very quickly on how to create rotations. You could ask on the rotation forum, she might take a stab at it. Although Annette's routine is great as usual.

Janie

"If you can't say anything nice about someone, then don't say anything at all."
-My mother, Mary Cooper-

 

[Stacy]

I generally use circuit workouts as a change of pace from weeks of split routines. I also use them during weeks where I am pressed for time. For my body type I have noticed that I get better results by doing a split routine, but I still like to throw in circuits for a week or two here or there to break up the monotony. When I do circuits, I will alternate it with pure cardio and a total body weight workout similar to the examples posted above.

 

[debgore]

Thanks for the great suggestions, everyone. I'm going to start mixing in one of those circuit/cardio/full body workout weeks you guys described starting next week, probably every third week or so (a-la A-Jock). That way I can continue with a split routine generally, which I like, but still use circuits. Thanks again. This forum is really a wealth of great information and suggestions.

 

[marcy]

I just came up with a rotation using two circuits and a total body for weeks 1 and 3 and splits for weeks 2 and 4. See if this works for you:

Week 1

M: Boot Camp
T: Step Works
W: HSTA
T: IMAX 3 + Core Max 1
F: Cardio Kicks
S: Muscle Max
S: Yoga/Stretch/Rest

Week 2

M: Low Max
T: GS Chest & Triceps + Core Max 2
W: IMAX 2 + SJP Abs
T: GS Legs
F: GS Back, Shoulders & Biceps
S: KPC
S: Yoga/Stretch/Rest

Week 3

M: Gauntlet
T: Kick Max (Low Impact Premix) + Core Max 3
W: HCE # 1 Inteval Circuit
T: MIC Warmp & Hi-Lo + SJP Hi-Lo Premix + PS Abs
F: Push/Pull Total Body Premix (80 mins.)
S: Body Max (without upper body conditioning)
S: Yoga/Stretch/Rest

Week 4

M: IMAX 1
T: Pyramid Upper Body
W: Pyramid Lower Body
T: KPC
F: Step Blast
S: Muscle Endurance
S: Yoga/Stretch/Rest

Marcy

 

[debgore]

Thanks, Marcy. I'm going to use some of your rotation to work in circuits. (I'll just have to substitute in a few places, since, sadly for me, I'm still lacking a number of Cathe's workouts. But I'm working on it!)

 

[marcy]

Hi Deborah. Let me know how it goes. This was my first rotation that I made up. I might try my own next month but I have to check Cathe's rotation first.

Marcy