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Exercise Circuits: Small Time, Big Results

Strapped for time and unable to get a workout in? Hampshire Hills' Personal Trainer Shelby Young has some quick workout circuits for you!



Thinking About Skipping Your Workout?

Everyone knows that they should be exercising regularly but many of us have convinced ourselves we are too busy and don’t have the time to get a decent workout in, so we wind up just skipping it altogether. This is unacceptable! And more importantly this is not true.


Unless you’re among the lucky elite few who have unlimited free time to hit the gym, then chances are you have obligations such as work, kids, managing your home, eating, sleeping, and other survival essentials. While having the flexibility to get in a 75 minute or more workout multiple times per week sounds nice, its just not realistic.


In order to keep progressing towards your fitness goals you need to maximize whatever time you do have. This is where circuit training shines. With a few properly designed exercise circuits you can increase strength and endurance, build muscle, and burn fat in a relatively short amount of time per session. There are thousands of ways to construct your circuit but the best when pressed for time is to get at least 1 upper body, 1 lower body, and 1 core exercise in each group.


Workout Circuit #1

  • Kettlebell Goblet Squat for 10 reps

  • Kettlebell 1 Arm Row for 8 reps each

  • Plank Bodysaw for 12 reps

  • Rest and repeat for 12 reps

How Long Should I Rest Between Sets?

To increase Metabolic demand of the circuit you'll want to move as quickly as possible from one exercise to the next, resting 30 seconds or less between movements. At the end of the circuit you can rest for one to two minutes if need be and if time allows. The beauty of the set is that one muscle group will be working will another is resting.


Workout Circuit #2

  • Single Leg Deadlift for 8 reps each

  • Push Press for 6 reps

  • Straight Leg Sit Ups for 10 reps

When Should I Change Up My Routine?

If you are resistance training multiple days in a row you may want to break your program into and Upper Body/Lower Body split. This means one would do all upper body exercises one day and all lower body exercises the following day. Make sure to include core work too mixed throughout


Workout Circuit #3 (Using TRZ Suspension Trainer)

  • TRX Rear Delt Fly for 8 reps

  • TRX Standing Chest Press for 10 reps

  • TRX Twisting Row for 10 reps

  • TRX Triceps Extension for 8 reps

Routines Are Only Limited To Your Imagination And Ability

Circuit training is nothing new to the exercise routine world. In fact, circuit training first gained popularity in the 1950's. However, good ideas tend to stick around for a reason. Circuit training has proven to be very successful since the idea was first hatched. If you need help designing your exercise program or would like a professional coach to instruct you and ensure you are preforming your movements safely and effectively then please contact the Fitness Center at Hampshire Hills Athletic Club to get set up with one of our outstanding trainers!


About The Author

Shelby Young is the Fitness Coordinator, Head Personal Trainer, and Wellness Coach here at Hampshire Hills. He's been working here for 16 years and spends most of his time in the Fitness Center. He also teaches several MBSC Thrive and High Performance classes in the Dome. Shelby is the owner of Balance Point Brazilian Jiu Jitsu here at Hampshire Hills. He graduated with a Bachelors Degree in Physical Education from Plymouth State  University and has held certifications in Olympic Lifting, Nutrition, and Movement/Mobility.




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