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Training Circuit : Exercise Routines

Pushing yourself isn’t all about the weight you’re lifting. It’s also about speed and endurance. Circuit training is designed to help you with the latter and involves a chain of consecutive exercises with little or no rest. To this end, developing your circuit training with a comprehensive routine where you know exactly what you’re doing is essential. We’ll show you four classic exercises to incorporate into your routine that will put you and your muscle at the top of the food chain. See how to do these four great exercises, to help in your gym routine or training circuit.

Deadlifts

The deadlift is the original, simple and all encompassing exercise for strength and muscle gain. It’s a movement where strength and speed are of equal importance. A perfect start for your circuit training.

How It’s Done:

  • Add weight to the barbell according to strength and fitness levels
  • Walk up to the barbell, make sure your feet are shoulder width apart and slot them under the bar at midway point (between toes and heels)
  • Bend your knees while keeping your back straight
  • Once low enough, place your arms on the bar a few inches beyond your knees
  • Check thighs are parallel with the floor and your lower leg creates a 90° angle with your feet. Check your back is straight and look ahead.
  • Life the bar by raising your hips and shoulders with equal force. The bar should raise in a vertical movement. Reach standing position with shoulders pulled back. Deadlift complete

Barbell Clean

This should only be attempted once you’ve mastered the deadlift. Used in the olympic weightlifting event ‘Clean and Jerk,’ the barbell clean is as complicated as it is dangerous. Be careful and know what you’re doing before you attempt this. Once you’ve done it, stand proud with the Olympians.

How It’s Done:

  • Follow Deadlift steps 1-5
  • Looking ahead, begin the first pull by pushing through the heels and extending knees
  • The next pull is where most acceleration is needed for the clean. As your bar comes halfway up your thighs, begin to extend through your hips
  • In an explosive jumping motion, accelerate with your knees, ankles and hips using as much speed as possible to move the bar upward.
  • Once your body is fully extended, shrug shoulders and flex arms. As you complete your jumption motion, you will come down into a front squat position
  • The bar will touch your throat slightly and be in line with your shoulders.
  • Finally, power up to a standing position using your heels while keeping your torso upright

Dumbbell Floor Press

This exercise is very similar to the bench press. The major difference is that you lie on the floor instead of using a bench. Set after set, the Dumbbell floor press will work to mammoth out those triceps.

How It’s Done:

  • Get a pair of dumbbells and lie faceup with your back straight on the floor
  • Bend your knees to a sit-up position and keep your feet together and flat on the floor
  • Tuck elbows in so they are parallel with your pectorals
  • Now simply push straight up, hold momentarily and breath out on the way down
  • Repeat as necessary

Bent-Over Barbell Row

The bent-over barbell row is nice and simple and will add some serious power to those middle back muscles. If you’re having any problems with your back muscles don’t try this one.

How It’s Done:

  • Add weight to the barbell according to strength and fitness levels
  • Like the deadlift, place your feet below the bar at midway point between heels and toes
  • Bend knees to around a 30° angle
  • Bend your waist to bring your torso over the bar. Keep your back straight
  • Grasp the bar and pull it in towards your upper waist
  • Bring down, breath out. Repeat as necessary

This post has been written to feature Multipower’s Fitness and Coaching Videos for all levels. Great videos for beginners, as well as coaches and elite athletes looking to improve their techniques.