Accelerated Circuit Training

You’ve read my previous blogs on combining cardio and weight lifting into a high intensity circuit.  That program was in full effect today.  Below is a rough sketch of the workout followed by recommendations on how to apply it.

• Inside Grip Incline Bench Press 3×12 135 lbs
• Regular Dumbell Curls 3×12 25 lbs
• Cross Curls 3×12 25 lbs
• 12 minutes hard treadmill, 1.3 miles + 4 more minutes cool down .3 miles
• Lat Pulldown 3×12 (reverse grip) plate 10
• Leg Extensions 3×12 plate 10
• Leg Adductor (pushing outwards) 3×12 135 lbs
• 1×12 pushups
• 2×12 high step ups w/ 25 lb dumbells
• 1x 6 minutes stair stepper level 8
• 1×6 minutes stair stepper level 6 + higher at the end

All of these exercises were spliced and mixed with each other.  I usually rotated between two, but sometimes I incorporated three.  I know many of those are single muscle exercises, but I really didn’t have much more.  I had enough trouble climbing the mental wall of going from exercise to exercise without rest.  Even though you’re not working the same muscles, you still get tempted to give yourself a little rest.

I was breathing hard throughout most of the workout, especially after the cardio.  The key to this circuit was pushing through any resting periods.  If you need to lighten the weight, go for it as long as you can keep going.  Also, try to alternate the more difficult exercises with the less difficult ones so you don’t feel tempted to rest up so much.  Of course, make sure you have plenty of water to hydrate yourself through such a challenging session.