W12 & W13 Lesson 14 - Circuit Training - Module

PE 101 – Foundations in Physical Fitness
1
Lesson 14 – Circuit Training
Module 15 Circuit Training
In this module, you will learn about specific activities that can be performed
using a Circuit Training activity. The module will focus on incorporating the
different Phases of Exercise and Exercise Principles that are associated with
Circuit Training.
At the end of this module, you will be able to:
1. know basic concepts and specific exercise principles involved in Circuit
Training.
2. determine benefits of Circuit Training and its overall effects to the body.
3. Learn basic whole body exercises (e.g. squats, lunges, crunches) through
circuit training.
4. take a video or snapshots of the different performed exercise activities.
5. perform basic circuit activity following correct form and proper
execution.
6. discover and associate the relationship of the Phases of Exercise in
performing an appropriate Circuit Training Program.
Through the module, you should be able to perform a simple circuit training
activity that involves the proper Phases of Exercise. This way, you will better
understand the different concepts involved in such type of training activity.
You will also discover how the development of Muscular Endurance and CV
endurance are highly involved in this type of training and the other positive
benefits it can bring to your overall health and wellness.
Circuit Training
The focus of this module will be for you to move and try out whole body exercises through
the use of a Circuit Training. From the previous lesson, this type of training has already
been introduced to you. But, in this module you will discover and in depth study of the
different functions and benefits of Circuit Training to your health and fitness.
In this part of the course, prepare the proper work-out attire that you need so that you will
be able to do the exercises successfully. Get ready to challenge your whole body and
experience the thrill of a uniquely designed training program just for your level!
These exercises will serve as your start-up activity to a lifetime of physical activity and
health. Hopefully through this lesson, you may find the last few activities enjoyable and you
can do them after the entire course is finished.
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Image Source: Circuit training -

https://www.acefitness.org/blog/4886/strengthen-your-core-with-
this-ab-circuit-workout
In this lesson, you will be guided about the do’s and don’ts on how to do the different
exercises. This way, you will be safe and you can reap the maximum benefits of your
beginner work-out. Included in this lesson are the following topics:
I. Definition & Brief History of Circuit Training

II. Purpose/Functions
III. Benefits – Specific Fitness Components developed
IV. Circuit Training Activity – Whole Body Exercise
A. The Circuit Training Program
B. Equipment & Help of a Partner
C. Phases of Exercise
D. Phases 1 & 2 – Warm-up & Dynamic Stretch
E. Body Weight Circuit Training
F. Circuit Training – Target Muscles
G. Importance of Core Muscles
H. Phases 4 & 5 – Cool-down & Static Stretch
V. Circuit Exercise Task
VI. Online Circuit Training Activities
VII. Circuit Training Progression
All of these contents will be discussed in a manner that you will grasp the enough
knowledge about Circuit Training as well as, help you have fun in performing the activity at
the end of the lesson.
Circuit Training to a healthier life

Studies have shown that High-Intensity Circuit Training show significant reductions
in the fat mass, blood pressure, total cholesterol, low-density lipoprotein (LDL) levels,
and triglycerides in the body. This proves that this type of training can be very
beneficial to people who are generally sedentary with their lifestyle and are at risk for
health-related diseases.
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I. Definition & Brief History of Circuit Training

In this part of the module, you will discover where circuit trainings have originated from.
You will also learn about the different components that make-up a circuit training in the
past and its difference in the circuits performed at present.
Also included in the section of this lesson, is how Circuit Training has evolved through the
years. The activities that go with it, as well as the equipment that are used and not used in
circuits.
Image Source: Circuit training -

http://medifitbiologicals.com/circuit-training-2/
A. Brief History
The year was 1953, R.E. Morgan & G.T. Anderson first developed the activity in the
University of Leeds in England.
Not much is said why the program is developed and to what purpose does it serve, but,
these two people were the main pioneers of the Circuit Training that we know today.
These two people have actually coined the word Circuit Training. This is because, the
exercises are generally designed in such a way that the stations are all fit together, much
like the electric circuits that you find in electronic objects; except in this scenario, your
body is the movable current within the circuit.
The original format of a circuit training during that time was that, it consisted of 9 to 12
stations of different exercises where each station, was typically assigned a duration of
15 to 45 seconds.
The time interval allotted was specifically designed that way so that, the person moving
within the circuit can finish an ideal number of 8-20 repetitions per station.
The structure of the circuit is designed as such so that the person can reap the benefits of
cardiorespiratory endurance, muscular endurance, and muscular strength from the activity.
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Back then, the rest interval between each station within the circuit was set at fifteen to
thirty (15-30) seconds or sometimes, there is really no rest interval in between the
stations---depending on the goal of the person training.
Bored with your exercise routine?

If you start to feel that you are bored from your regular exercise routine, you can
include Circuit Training as a part of your exercise program. This type of exercise is
more challenging and quicker to do compared to your regular aerobic exercises.
Alternating it within the weeks that you are exercising, relieves you from the
boredom of your exercise routines.
Aside from this intensity, all exercises can be designed to have the use of certain kinds of
equipment found in the gym or sometimes, body weight activities were incorporated in a
circuit, just like the one shown in this picture:
Image Source: Circuit training with 12 stations - http://blog.centrum-

aktivit.cz/rychla-podzimni-detoxikace/
Basically, all of these factors can be modified to fit whether the person is a beginner, an
intermediate, or advanced in exercise.
The only thing you have to remember is that, the overall level and structure of the circuit, as
well as the exercises assigned in each station is dependent on the person doing the circuit.
Everything in this set of exercise is dependent on you. So later on, if you find yourself
progressing already with the sets, you can freely modify the intensity of the circuit to fit
your needs.
Throughout the years, much of the circuit training styles have bloomed and developed into
more complex training programs. As it had evolved, exercise machines, equipment, and
body weight exercises are even combined together to make the circuit training more
interesting.
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Maintained Circuit Training

A study on Circuit Training and its effects on both muscular and CV endurance of
schoolchildren was done by the Journal of Human Kinetics. The study has shown that
a continued Circuit Training program incorporated in the PE setting in school has
shown great improvements in the muscular and CV endurance of these students.
(Mayorga-Vega, et.al., 2013)
Though much of the exercise time and the progression of the circuit have changed, the
concept of developing cardiorespiratory endurance, muscular endurance, & muscular
strength remains.
Up to this day, circuit training is still an activity composed of different stations of

exercises that are specific in targeting the development of the muscles of the lower
body, upper body, and the core.
So, what is really the meaning of circuit training?

Basically, circuit training is a type of activity that consists of several exercises
arranged in stations. It is very much like the ones that you are seeing in the picture, the
activity you did in lesson 13, and the activity that you will be performing later.
Image Source: Circuit training stations w/ weights -

http://www.peakperformancelifestyles.com/fitness-blog/creating-a-
thought-process-for-strength-training-by-marcelo-aller-cscs
A lot of people find circuit training easy to do because it’s quick in nature. Aside from
this, most of the exercises included in a circuit are usually compound exercises that target
a lot of muscles in the body in a specific station/s.
Circuit training has been around the fitness industry for quite some time, and there is no
telling up to what extent it can evolve through the course of the years.
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With so much research being done in exercise and fitness, the advantages and
disadvantages of circuit training is a sure subject of debate for many fitness experts.
The good thing about this type of training program is that the exercises are limitless. A
person’s creativity and imagination is the best handy tool in making and doing circuit
training activities.
Not enough money to go the gym?

Aside from the many health benefits of Circuit Training, is that you can always do it
in the comforts of your own home, without the need for fancy gym memberships and
equipment. The trick is to know the right exercises and the skills involved in doing
them, and incorporating it in your Circuit Training routine.
You can always freely experiment for yourself what type of activities you want to perform
and incorporate in your circuit. Knowing all these things about circuit training, you will also
get to discover some of its many functions and benefits, in the next parts of the module.
Hopefully, you will also figure out why this type of training is such an ideal work-out
routine for any individual who is in any level of fitness.
Image Source: Circuit training at home -

https://www.fitandhealthyonline.com/healthy-
tips/circuit-training-for-beginners
II. Purpose/Functions
1. The goals and functions of circuit training is multipurpose.
A circuit is ultimately aimed to develop the cardiovascular endurance of the body while at
the same time, not forgetting the importance of developing the muscular components of
endurance and strength.
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Image Source: Metabolic circuit training work-out routine -

http://www.muscleandfitness.com/workouts/workout-
routines/metabolic-circuit-training-workout-routine
Hopefully, when you perform the exercises later, you will get to realize how simple and
complex circuit training works and how each exercise is targeted to make the muscles
become stronger and toned.
Remember the Principle of Exercise called Specificity?
Notice that, circuit training in a way, cancels out the idea of the principle of specificity. This
is because, it is not only focused with just developing one component of fitness, but
rather, a broad range of fitness components at one time.
This also makes it such an interesting training activity because, it is not the usual way of
working out.
Image Source: High-Load Circuit Training for muscle gain & fat loss -
https://www.bodybuilding.com/fun/high-load-circuit-training-for-
muscle-gain-and-fat-loss.html
This multipurpose goal of a circuit is partly the reason why a lot of people are actually
finding circuit training activities as a break from the regular work-out routine.
It serves as a way of spicing things up a bit when training becomes too monotonous and
uninteresting.
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Later, you’ll find out that breaking a sweat in circuit training is not as hard as when you
perform weight training and cardio-training separately.
During the work-out later you’ll definitely feel challenged as you perform the exercise. But,
the challenge can also be a good way to stimulate a feeling of enjoyment because the
exercises that will be provided are designed as such.
Aerobic vs. Circuit Training

Aerobic Exercise is shown to be more beneficial and can be used as a preventive
measure in patients who are at risk for having cardiovascular diseases. This means
that de-conditioned individuals who are beginning an exercise routine should first
build on their Aerobic capacity before engaging in regular Circuit Training.
(Chaudhary, MSPT, et.al., 2010)
2. Allows your body to move as a single unit.

Circuit training encourages your body to move as a single unit, targeting both big and small,
and the minor and major muscle groups of your body.
The stations in the circuit that you will do later will surely challenge you to perform
activities that involve the functionality of your body as a whole.
Moving along the circuit entails your great focus as well as the proper execution of each
exercises. If you are not able to maintain focus and accurately perform the exercises, you
will not be able to reap the benefits of the activity, or worst, you might injure yourself.
Image Source:
Biomechanics of the human body - http://biomechanics.solutions/?page_id=20
Running biomechanics - http://www.ayrespodiatry.com/sportsinjury/
Later on, you will see that as the exercises progress, you’ll become a lot stronger and
coordinated; because this is how adaptation occurs through exercise, eventually you’ll get
over the stress and perform better than your first round of circuit.
Practicing to move your body as a single unit is very much essential for you to function
properly on a daily basis. Learning how to move your body as one is a good step in
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maintaining your balance throughout the day. This way you are always assured of moving
safely within any type environment with which you move in at given times.
Starting out with exercise?

If you are to design a Circuit Training Program, you have to remember to start with
the most basic of exercises (e.g. squats, static lunges), before moving to the more
complex ones (e.g. isolation, single-limb movements). This is to create the proper
foundations for your body to perform the skill correctly, free from any form of
injuries. Never do complex activities without starting from the basics, you are signing
yourself up to accidents that will make your exercising journey complicated.
3. To maintain overall metabolic & heart rate levels.

Lastly, one of the many functions of circuit training is that it allows you to maintain your
overall metabolic rate and heart rate at high levels.
Basically, what it means is that, it helps your body to keep active all throughout the
exercise.
The quick shifts from one station to another, with little time to rest, allows your body to
experience continuous stimuli that are enough for fitness adaptations to occur.
Image Source:
Breathing during exercise - http://www.military.com/military-fitness/workouts/breathing-
during-exercise
Dynamic Circuit Training - http://www.healthywomen.org/content/article/dynamic-circuit-
training-weight-loss
As you are continuously moving through the circuit, your heart rate is also kept at its
maximum functions to help support your overall movements.
The more that you are exerting effort throughout the circuit, the more your metabolic rate
and heart rate are sustained throughout the activity.
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Generally, throughout the circuit, especially when it is time-based, you are forcing your
body to move and adjust to the demands of the exercise.
The circuit allows your body to continuously adjust and adapt to the stresses presented to it;
and as this continues for a certain period of time, the body becomes stronger and more
tolerant with exercise stress.
This is the reason why it is very much important for you to do your best in performing the
circuit included in this module, so that you will get the maximum benefits of the activity to
help improve your fitness level.
Essentially, all these functions are what separate a circuit training from doing
cardiorespiratory training and strength training separately as a training routine within the
week.
III. Benefits – Specific Fitness Components developed

In this section of the lesson, you will be able to learn about some of the many benefits of
circuit training to your body. Some of these benefits may have been mentioned in the
beginning of the lesson; but in this section you will understand these benefits in a more in
depth manner.
Image Source: HIIT work-outs -

http://www.dailymail.co.uk/femail/article-3168423/How-tone-30-
minutes-intense-workouts-promising-burn-NINE-calories-hour.html
In this part of the lesson, you will also learn why Circuit Training is such a good part of a
training routine, and why it is mostly preferred by some exercise enthusiasts compared to just
doing the regular strength and cardiorespiratory trainings alone or alternately within their
exercise programs.
Hopefully, this section is an eye-opener that will convince you to experiment on circuit
exercises at the end of the course.
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Exercise with a group!

Finding a group that is into the same interest as you in terms of exercising, can be a
motivating factor for you to begin an exercise program for yourself. These people
will be a good source of inspiration for you to push through your fitness goals and
also they may offer help when you are struggling with what you want to achieve for
your health and fitness.
Here are the many benefits of a Circuit Training Routine:
1. It involves shorter training sessions.

Ever catch yourself saying, “I can’t work-out because there’s not enough time,” or “time is
not enough for a work-out within the day”? And the list of time constraints as a reason
goes on and on.
Time is really the most common reason why people don’t choose to work-out on a regular
basis, am I right?
This is why, Circuit Training is made available to
everyone in most gym facilities that you find today.
The first and probably the most advantageous

benefit of performing circuit training is that, it
involves shorter training sessions.
Imagine, finishing a whole-body work-out without

spending an hour or more at the gym?
Image Source: Timer –

Circuit training is a relief from the conventional
http://www.androidnames.com/app/best- work-outs that we know from before.
workout-timer-apps-for-android/
This type of training actually debunks the idea that there isn’t any time for a work-out.
This is because, it offers a great opportunity for moving the body at the shortest possible
time while ensuring maximum benefits.
Durations of a circuit training session can only last between 15 to 45 minutes; this
also sometimes include, all the warm-ups, cool-downs, and stretches.
However, the time that a person does a circuit is dependent on two things and these
are:
a. the types of exercises included within the circuit.
b. the rest intervals allotted in between the stations and the circuit rounds.
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The great thing about a circuit is that, you can

already find yourself exhausted at the end of a
20-minute session, compared to, spending
hours in the gym or, doing running on a daily
basis for 30 minutes or more.
This is because, the activity aims to target a lot

of muscle groups within the body with every
station assigned in it.
The need to prolong the work-out is no longer Image Source: Timed exercise –
https://tribune.com.pk/story/1125104/well-
necessary, because everything that needs to be timed-exercise-might-improve-learning/
targeted in an exercise bout is already a part of
the circuit training.
So, if you catch yourself worrying too much about “not having time,” know that there is a
work-out that can be designed for you to fit within your busy schedule. The only thing that
matters is your 100% commitment and dedication that you can squeeze in a work-out
every day for the next physically active lifestyle that you may someday lead.
Different kinds of circuits

Circuit Training is composed of different kinds/types depending on what it aims to
develop in an individual. These kinds of circuit training include: (Cespedes, 2017)
1. Cardiovascular Endurance Circuits
2. Strength & Cardio Circuits
3. Sport-specific Circuits
Note: see definition of each in Glossary section of the module.
2. It can be an aerobic training that develops CV endurance.

As mentioned the start of the lesson, there are many
components of fitness that are developed through Circuit
Training. Among these components is, cardiorespiratory
endurance or cardiovascular endurance.
Circuit stations can be arranged in such a way, that an

aerobic activity is assigned in a particular station or
stations.
Running in between the sets of the circuit is an aerobic

activity that can offer the improvements of the
cardiorespiratory system.
Image Source: Strong heart and lungs –

Jumping jacks, doing burpees, and dynamic lunges are all
http://sculptafit.com/8-life-changing- examples of exercises that offer the development of the
strengths-woman-can-rebuild-age/ cardiovascular endurance.
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But, you have to remember, that any exercise can be a form of cardiorespiratory
training so long as it exceeds the number of repetitions above fifteen. So, if you find
yourself in a station in the circuit performing in, or beyond, these number of repetitions,
this means you’re cardiovascular endurance is being developed.
This is also the reason why most of the circuit routines are time-based. The goal is
for you to ideally push your body to perform beyond its limits.
Remember the General Adaptation

Syndrome or G.A.S.?
As your body becomes resistant or

tolerant to the stressors you present it to,
adaptations and improvements are greatly
seen. The ability of a circuit to develop
cardiorespiratory endurance at a short
time, is actually what makes it very
popular among individuals. Image Source: General Adaptation Syndrome -
https://psychlopedia.wikispaces.com/General+Adaptatio
n+Syndrome
Reaping maximum benefits in a short period of time is such a bonus that people often
prefer to perform these activities more than other training activities.
3. It offers muscular endurance & strength developments.

The third benefit of circuit training is that it also offers the development of both muscular
endurance and strength.
Depending on the goals of the circuit and how the stations are arranged, these
components are developed altogether with cardiovascular endurance.
This is because each station is designed to specifically target muscle groups of the body;
whether you are using an equipment or only your body weight, just like these pictures
below:
Image Source:
Target muscles in exercise (plank) - http://sportstudiospa.nl/waarom-wij-
planken/
Target muscles in exercise (DB row) - https://www.fotolia.com/p/206322742
Course Module Target muscles in exercise (runner’s stride) -
https://www.fotolia.com/tag/glutes
14
The benefit of developing these components altogether with cardiovascular endurance is

what makes circuit training unique and continuously evolving.
Always begin with body weight exercises

Learning a new skill in weight training? Make sure that even before you lift a
minimal load or resistance, you have already mastered the whole skill. A good
example of this is performing a Deadlift exercise, before you proceed to lifting a bar
with resistance, master the skill by performing the movements using your body-
weight first. This way, when the resistance is present, your form is already correct
and you can lift the load with ease.
Alternating cardiorespiratory exercises with strength training or, combining them both,
gives you a more favourable fitness result. The body becomes stronger and more resistant
compared to training these components separately on a weekly basis.
With this, a lot of professional athletes and exercise enthusiasts prefer circuit training to
be a part of their routine especially during the conditioning phase.
4. It can be done individually or by group.

The next benefit of performing circuit training work-outs is that, it can either be done
individually or by groups of people.
Image Source:
Individual Circuit Training – http://www.soultrainfitness.com.au/stations-circuit-training/
Group Circuit Training – https://www.bornfitness.com/a-better-way-to-circuit-train/
Since the exercises are designed in different stations, a person can prefer to do the activity
on his own or with a set of people.
A while it was mentioned that the circuit routine works the same way as an electric
circuit, only in this case people are the electric current running through the circuit
stations.
Training and keeping focus as an individual is beneficial, but, training with a group of
people who can motivate and inspire you to do better is a very different and uplifting kind
of thing.
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Ever asked someone to be your exercise buddy? It’s kind of the same with a circuit, 2 or
more people can perform the exercises at a given time.
Again, your creativity is the most important thing on how you can spice up your training.
Brainstorming and doing circuit training with people can bring you more positivity,
enthusiasm, and motivation to complete the task at hand.
Some say that in the past, circuit trainings were already done by military men; that’s why
many circuit exercises have also sprung or have evolved from this.
Military people usually incorporate body weight activities in their circuits, like the ones
you are seeing in the pictures.
Image Source:
Military Circuit Training – http://www.pnorthfitness.com/2013/04/military-circuit-training-workouts.html
Military circuit training (TRX) – http://www.pnorthfitness.com/2013/10/Advanced-Military-Circuit-
Training-Cross-Training.html
The exercises that military people do are much more functional, meaning, they tend to
focus or incorporate activities and movements that would equip them in battle. The
totality of developing the whole body is of utmost importance to these people.
Circuit trainings not only gave them the benefits of physical fitness but, it also gave them
an avenue to instil camaraderie and teamwork among their men.
This is also the reason why many coaches have adapted circuit trainings in their training
programs because, the overall structure of the circuit allows a number of people to
perform the routine at the same time.
Military training, and team sports like, basketball and volleyball, are some of the activities
that need a lot of cooperation. Including circuit training as a part of a training regimen can
strongly help build on this value.
With this circuit training is not only beneficial to the body’s physicality but, it is also very
beneficial in building disciplined individuals who are geared towards a set of goals.
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Functional Training – a type of exercise that attempts to adapt or develop exercises

which allow individuals to perform the activities of daily life more easily without
injuries; usually involves body weight bearing exercises that target the core muscles,
and the lower back; essential for maintaining balance and complete Range of
Motion.
5. It is for all levels.

The fifth benefit of performing a circuit training is that: it is for all levels, beginners,
intermediate, and advanced individuals alike.
The way that the exercises, time, and rest intervals are modified determine the
level of fitness that an individual can perform the circuit.
Circuit training does not exclude even those people who have injuries or physical ailments
because the exercises in the station can also be modified to fit their specific needs.
This is the good thing about circuit training compared to weight training and
cardiorespiratory training alone; you can actually start from zero and gradually work your
way up as you progress through your circuit activity.
Image Source:
Beginner, intermediate, & advanced (planks) - http://blog.lolofit.com/posts/app-focus-easy-abs
Gradual progression box jumps - http://www.stack.com/a/best-speed-plyometric-drills
A lot of people would actually prefer this type of activity because it’s not that intimidating
as compared to weight training or those long aerobic activities that people can’t afford
their time to be spent with.
While for some seasoned individuals, they would want this type of training because for
them the intensity of shifting from one exercise to another is very challenging and it helps
them break a sweat easily.
Again, whichever level of fitness you are currently in, it would be very best to you get
yourself into Circuit Training.
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Give yourself the chance to push through and let several adaptations take place.
After all, fitness works like that, the more that you challenge yourself, the more the
improvements you’ll see in yourself.
No idea where to start?

If you have no idea on where to start or how to start your Circuit Training program,
you can always search for online videos that you can copy. But, be careful and gauge
whether these activities are suited for your current fitness level so that you will be
safe throughout your exercise.
6. It requires little space & equipment.

Last major benefit of doing strength training is the fact that it requires very little space
and equipment.
You can use different equipment and gym machines to make a circuit routine, but, you can
also just opt to use your body as your own machine. This is a very advantageous benefit of
a circuit because you no longer need to spend your time and money going in and out of the
gym to get yourself in shape.
The only important and handy equipment that you should have is a timer. You can buy
special sports timers all over fitness stores, and even online, but, if you do not have the
means to do so, your cellular phones are equipped with such applications.
Image Source:
Circuit training equipment – http://myemail.constantcontact.com/Bikram-Yoga-Westshore---April-Hot-
Sheet.html?soid=1103600789769&aid=vlncWONciew
Timer – http://www.ebay.com/bhp/interval-timer
Ask the help of someone

Later when you perform the exercises, be sure to have someone time you and take a
video of the activity, this way you can be focused in doing the exercises properly.
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Since circuit training requires very little equipment, it also follows that it requires very
little space. Just like what you’re seeing in the picture, a circuit can be done in the park, in
the comforts of your own home, like in your room or in your garage.
What matters is, you can utilize your space to perform the activities that you are required
to do.
This is what makes circuit training so beautiful and easy to do. It does not require you to
spend money just to engage in regular physical activity, but rather, it brings itself to you in
your own comfort zone.
Image Source: Circuit training space – http://www.eastcoastfitness.com.au/classes/circuit-

training
The only disadvantage of having to use a small space and a limited amount of equipment
is sometimes you get too lazy to pick yourself up and begin your routine.
But a major advantage is, knowing that everything you need is found just within your
reach. With this mind-set, you are able to easily convince yourself to start somewhere and
finally begin a healthy and fit lifestyle.
IV. Circuit Training Activity – Whole Body Exercise

Now you know what circuit training is all about and the many benefits that it can bring to your
life, you can finally proceed with the exercise proper that you are supposed to do for this
module.
But before you begin with the exercise proper, and before you follow the activity on the video
demonstration provided, this section of the module will focused on:
1. explaining how the circuit will go about

2. how the exercises should be properly executed
3. the target muscles that these exercises do for your body
This way you will be able to do all the activities with little worries later on, and you will
become more aware whether you are doing the exercises correctly or incorrectly.
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A. The Circuit Training Program

The circuit that you will do today is composed of a series of exercises that involve
your body weight only.
Since you are a beginner, the circuit will only be done in 2 rounds.
If you find that you can only do 1 round of the circuit for today, then that would be good
enough, the mere fact that you tried, is good progress already. At least you tried your best
to do the activity, and this signals that you are willing to begin a lifetime of physical
activity & fitness.
If you were able to finish all 2 rounds, then that would be better! That means you are fit
enough to progress to new sets of circuit training activities which will be provided at the
end of this lesson.
Next thing you need to know is that, all the circuit stations will be time-based. This
means that in every station, you are only required to do the exercises at a 30-second
duration, just like the exercise activity that you did in Lesson 13.
Within each time-based station, try your hardest or your best to achieve 15 to 20
repetitions or more. This way you are targeting the cardiorespiratory, muscular
endurance, & muscular strength aspects of the circuit.
At the end of each station, you are given the time to breathe. Ideally, for you to target
cardiovascular endurance, the rest intervals should be shorter, or sometimes, there
shouldn’t be any rests in between the stations.
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But since you are a beginner, you are given the opportunity to take a 15-second rest
interval after every station. This way, you are still on target in developing your
cardiorespiratory endurance.
A round of a circuit means that all the exercises have been performed. Therefore,
the allotted rest interval after each round is 3 minutes.
Rest is always important

Following a Circuit Training Activity, it is ideal that you take a rest to allow your
body to return its normal physiological state. Allowing yourself the time to recover
ensures improvements in your overall performance and adaptations to exercise.
(Mike, J.N., MS, & Kravitz, L., PhD., n.d.)
During this rest interval, you may drink some water. But don’t drink too much, or you’ll
end up feeling too bloated and you might feel nauseated during the next circuit round.
Before the 1 to 3-minute mark ends, you need to be ready for the second round, and the
circuit cycle begins again.
All of these things are basic components of a circuit training session. If somewhere along
your fitness journey you’d want to create a circuit training program for yourself, these five
components are the most important ingredients that you have to fully consider and
include in your exercise routine.
What is Recovery?
Recovery – refers to the ability to meet or exceed performance in a particular
activity that is influenced by many factors such as, bringing the body back to
homeostasis, restoring the body’s overall energy, replenishment of cellular processes,
among others.
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B. Equipment & Help of a partner

As mentioned earlier, circuit training requires very little equipment.
For this activity, you just need a timer and a non-slip mat, since the focus of the activity
is mainly on body weight exercises.
If you can’t seem to get yourself to time your own activity, you may ask the help of a
partner to do this for you throughout the circuit.
Remember that at the start of the lesson, it was mentioned that you will take snapshots
and videos of yourself?
Prepare for a shoot!

Before you start the circuit, make sure to set-up your area ready for a video shoot.
You are only required to take a short video of yourself performing one complete
round of a circuit.
Image Source: Work-out Partner - https://hitchfit.com/workout-tips/keys-to-effective-workouts/find-a-

workout-partner/
This way, we will be able to gauge how well you performed in doing the activity and, if all
the movements you’ve done are correct.
Everything that you will upload will be equivalent to thirty points and will be included in
your total scores for the course.
C. Phases of Exercise
Remember the discussion on the different Phases of Exercise? What are the different
phases of an exercise? Why is it so important that these phases of exercise should be
followed?
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Recall that all work-out routines include, a warm-up, a dynamic stretch, a conditioning
phase, a cool-down, and a static stretch phase. These are all important to help prevent
unnecessary injuries from occurring and in keeping your body and mind in focus for the
exercises that you are about to do.
These phases of exercise should also be strictly observed during your work-out later. Do
not forget to perform each phases of exercise correctly and follow the instructional video
that have been provided.
Remember that you are responsible for yourself throughout the activity and the course is
just and instrument to guide you in doing it properly.
The key to being successful in this activity is, for you to follow instructions and perform
the exercises the way they are shown in each demo videos.
This way you can be safe and successful in your attempt in executing a circuit training
activity for this lesson and after this course. Know that, all of the activities provided are
suited for your level and are just basic movements that can help you start with a fit
lifestyle.
D. Phase 1 & 2 - Warm-up Activity & Dynamic Stretch

You can freely download the copy of the training routine provided at the end of this lesson
so that, you will be well-guided throughout your execution of the circuit.
The video demo of these exercises will also be provided at the end of the lesson. This way,
you will have a better guide on what you’re supposed to do for the work-out today.
These are the following exercises and its respective duration that you should perform
prior to the circuit:
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E. Phase 3 – Body Weight Circuit Training
The circuit for today consists of six different stations designed to target your whole body.
These exercises are all designed for beginners like you who are en route to a healthier
and active lifestyle.
Awhile back, it was already mentioned that each station is going to be performed at a 30-
second duration, with a 15-second rest interval after each station, and a rest interval of 3
minutes after each round.
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The challenge for today is, for you to perform more complex movements that involve
your body weight as compared to the circuit routine that was provided in Lesson 13 of
this course.
Module Task
Just to remind you, you will be taking a video of yourself finishing one round of this
circuit using this set of exercises. Make sure to do the movements correctly and follow
the instructional video that I have provided at the end of this lesson.
F. Circuit Training – Target Muscles

In the next part of this lesson, you’ll discover the different exercises assigned in the circuit
and the specific muscles that it targets.
Though the discussion will be focused on these different muscle groups, complex
discussions of the Human Anatomy of the body will not be mentioned anymore. But
rather, you will be provided with the necessary information about the prime movers and
secondary muscles involved and developed in each of the exercises in the circuit.
Hopefully, through this brief discussion, you will get to realize that simple body weight
exercises can be very beneficial to the body in many ways.
In this section of the lesson, you will see how simple movements done in repetition can
already target a lot of muscle groups within the body at a given time.
This part of the lesson serves as an eye-opener that you do not need anything fancy to
start an active lifestyle; all it takes to start somewhere are simple exercises and how you
move your body correctly.
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• Station 1: Squat & Reach

The first exercise in the station is called, Squat and Reach.
Compound Exercise
Want to lose weight quickly? Doing compound exercises like this Squat and Reach
targets a lot of muscle groups in your body. As this happens, your body requires more
energy, thus allowing you to burn more calories to support your movements. Burning
more calories means, losing more fat mass and thus, making your lose those excess
weight.
This is a variation of the regular squats that you have been doing in some of the previous
lessons of this course. Only this time, there are some added movements involved in this
exercise.
a. The initial position of the movement begins with you standing and going low to a
squat position while inhaling.
b. As you exhale out of the squat movement, you automatically cross over and extend
your right arm towards the left side of your body, while simultaneously extending
your right leg to the side.
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c. Go back to center and repeat the squat movement, but this time, cross over and
extend your left arm towards the right side of your body, while simultaneously
extending your left leg to the side.
d. As you cross-over your arms for extension, make sure to exaggerate the movement
and feel a slight diagonal twist along your torso.
e. Each downward movement entails you to take an inhale, and each upward
movement requires you to take an exhale.
f. Don’t forget to breathe in and out of the movements as you do them in the circuit
later.
What do you think are the target muscles of the squat and reach exercise?
Target Muscles:
a. The regular squats targets the muscles at the front of your thighs known as, the
quadriceps; as well as the numerous muscles found within your hip areas.
b. The muscles of your buttocks called the gluteus together with the back muscles of
your thighs called hamstrings, are also targeted when you head for the upward
movement of the squat.
c. Aside from those muscles, the slight twist of your torso from right to left during the
upward movements, target the lower side muscles of your abdominals called, the
abdominal oblique.
d. While the full extension of the arm cross-overs, partially targets the upper side
muscles of the back called the latissimus dorsi.
If you really think about it, this simple movement requires the coordination of a lot of
muscle groups within your body for short period of time.
Its simplicity makes it very efficient and ideal for beginners like you who are new to
exercise.
• Station 2: Shoulder Taps

The second exercise in the station is known as Shoulder Taps.
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This exercise is also a variation of the basic exercise known as planks. Only this time, the
isolated movements of the arms are incorporated.
a. The initial position of the exercise begins with you in a full-arm plank pose.
b. From the initial position, you are to bring your right hand towards your left
shoulder for a quick but controlled tap.
c. Go back to center, and then tap your right shoulder with your left hand.
d. The movements of the shoulder taps alternated between right to left should be
controlled throughout the exercise.
e. You should prevent your body from tilting on either side by, sucking your stomach
in and contracting your abdominals.
f. Make sure that as you go back to center, you take an inhale, and as you tap your
shoulder, take an exhale.
g. Keep alternating the movements and make sure that you maintain the integrity of
your body in a plank position with your whole body still parallel to the floor.
h. Your body should be in a complete horizontal line with the feet positioned
shoulder-width apart throughout the movements; avoid sinking your hips.
What do you think are the muscles directly targeted by this exercise?
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Planks vs. Crunches

Some abdominal exercises like, crunches, can be strenuous for your back, especially if
you do not know how to properly execute it. That’s why it is more advisable to do
plank exercises, because it not only focuses on strengthening the muscles of your
abdominals, but also your whole body in general, removing the strain from your
back.
Target Muscles:
Some of the muscles targeted by this exercise are the muscles of your abdominals, the
muscles of your arms, and the muscles of your legs.
In fact, if we dissect it closely, the exercise is also a whole body exercise because of the
movements that have been incorporated in this plank variation.
a. When you perform the initial position of the plank, the primary muscles being
activated are the abdominal muscles called rectus abdominis and transversus
abdominis.
b. The muscles of the abdominals work together with the muscles of the back called,
erector spinae, to allow the body become well-parallel to the floor during the
plank position.
Image Source: Abdominal muscles - http://abmachinesguide.com/abdominal-

muscles-anatomy/
c. Some other muscles that are activated through this exercise are the muscles of the
arms called biceps and triceps brachii. These muscles, just like the back and
abdominal muscles counteract their movements to allow the forearm to withstand
your body weight during the exercise.
d. Other supporting muscles that allow you to maintain an intact position and
perform the shoulder taps are, the muscles of the legs and buttocks known as
gluteus and quadriceps.
Throughout the exercise, all of these muscles work hand-in-hand to help support your
movements and keep you balanced.
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• Station 3: Dynamic Lateral Lunges

Third station in the circuit that you will do later is known as the Dynamic Lateral Lunges.
Unlike the forward and backward lunges that you’ve done in the previous lessons, the
Dynamic Lateral Lunges are moving in a sideward direction.
a. The exercise begins from a standing position with your feet together.
b. As you inhale you open your right foot and lean your body towards the right side as
you simultaneously extend your left leg to the other side.
c. Shuffle or jump out from the position and head towards the left side. Mark the
center of the initial position where you stood from, to ensure that you will return
exactly to where you were.
d. Keep transferring your weight from left to right but, make sure that each time you
do, the other leg will be kept straight and intact.
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e. As you move in and out of the position, take an inhale from the center then, as you
go through the weight shifts, you exhale.
f. During the exercise, be sure that you’ll feel the movements at the sides of your hips
and also on the insides of your legs.
Do you think this exercise is more complex than the regular lunges that you’ve been doing
in the past lessons?
Yes, the movements are more complex. However, like the forward lunges, this movement
also targets the muscles of the thighs and legs.
Target Muscles:
a. The primary muscles being targeted in this movement

are the muscles of the inner thighs called adductors.
b. To support you and keep you balanced from shifting
right to left, your quadriceps also contract together
with your adductors.
c. Along the transition of the exercise, the big muscles of
your legs work in coordination with the muscles of
your thighs in order to prevent you from falling over
into different directions. These leg muscles are known
as gastrocnemius, and beneath it is a smaller muscle
known as soleus.
d. The movements from side to side also partially target
the muscles of hips and buttocks.
Throughout the movements, your core muscles are also

Image Source: working, so that, you will be able to perform the activity in
http://www.dailybandha.com/2014 an upright position.
/05/the-gastrocnemiussoleus-
complex-in-yoga.html
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Go low through the movements

For you to definitely feel the muscles target during the lateral lunges, you have to go
low by totally extending one leg to the side. Make sure that you are breathing
through the movements so that when you transfer you weight, you can return and
move away from your position easily.
• Station 4: Shoulder Press/Push-ups

The exercise for the fourth station is known as, the Shoulder Press. This movement is
probably the hardest exercise that you will be doing within this circuit.
This is because, the position of the body throughout the movement is very complicated to
do and maintain. If you find that you cannot do the exercise, you can always change it up
and perform a regular push-up or a modified push-up instead.
a. The shoulder press begins with a pike position where your hips are pointed
towards the ceiling and both hands are on the floor.
b. You can do this initial position coming from a plank or you can simply bend your
torso downwards, just like the one shown in the video.
c. If you are coming from a plank, make sure that your hands are firmly placed on the
floor. As you do this, you have to push your hips all the way up into the air.
d. You would know that you are in the right position if you can feel a slight pull from
your hamstring muscles, or the muscles at the back of your legs. You have to
maintain this pike position throughout the whole exercise.
e. From the initial position take an inhale and lower your head towards the floor.
f. If you can’t bring your head all the way down, don’t worry, you can just attempt to
do the exercise to a point where you can tolerate the movement.
g. As you push away from the floor, take an exhale and then repeat the movements all
over again.
Remember to not overdo yourself with this exercise, because eventually your range of
motion will improve through practice.
Do you think this exercise also involves a lot of muscle groups within the body? If you said
yes, that is the answer.
The shoulder press targets a lot of muscles that are located within the upper extremities
and back. Incorporating it in the circuit balances the movements of your upper and lower
body.
Again, if you cannot perform the shoulder press, you can opt to change the activity and do
push-ups instead. This is because, both of these exercises target the same muscle groups
of the back and upper body.
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Target Muscles:
a. The primary movers or muscles involved in this exercise are the muscles of the
shoulders known as, deltoids.
The deltoids consists of three small

muscles that converge together to help
support the movements of the
shoulders. These 3 small muscles are
known as the anterior (front part),
medial (middle part), and posterior
(back part).
As you push upwards and downwards

through the exercise, these muscles
contract together to help you bring Image Source: Deltoids -
your body to its proper position. http://www.musclesused.com/deltoid-muscles/
b. Other muscles that are targeted when you do shoulder press or push-ups are the
muscles of arms and back.
The muscles at the back of the arms known as triceps, counteract the movements
of the shoulders; while, your back muscles, known as the levator scapulae,
rhomboids, & erector spinae help support your body’s proper alignment through
the exercise.
Image Source: Muscles of the back and arms - http://healinghealthyholistic.com/tag/levator-

scapulae/
These muscles of the arms and back all work hand-in-hand to prevent you from
falling over during the downward movement of the press. Without these muscles
moving to and against each other, it would be hard for you to perform this exercise.
• Station 5: Bent-over Reach & Fly

The fifth exercise for this circuit known as the, Bent-over Reach & Fly. Amongst all the
other exercises that you will do today, station five is the easiest.
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The movements in this exercise are not as complex as the other stations that you will be
doing later.
a. The initial position begins with you bending your torso halfway downward.
b. Contract the muscles of your back and make sure your torso is maintained at a
parallel position from the floor.
c. From the initial position, take an inhale and extend your arms forward. As you
slowly exhale, bring both of your arms to the sides of your body fully extended.
d. From the sideward movement, pull your hands upward, away from the floor, as if
you are about to really soar and fly.
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e. Return to center and do the movements all over again.

f. Remember that throughout the exercise, your back should stay in its initial
position, which is straight and directly parallel to the floor.
Which muscles do you think are activated through this exercise?
The primary muscles engaged in this exercise are the muscles of the shoulders and back.
Target Muscles:
a. As you begin to bend over and extend your arms forward, you are partially targeting
the muscles of your anterior and medial deltoids.
b. This is because the prime mover for the bent over reach is the posterior deltoid,
or the deltoid located at the back of the shoulders.
c. As you bring your arms to the sides and perform a bent-over fly, you are now trying
to engage the large muscle groups of your upper back known as the trapezius.
Image Source: Trapezius -

http://www.mychhs.colostate.edu/david.greene/Functional_Mechani
cal_Antomy/PowerPoints/Shoulder/ShoulderSlides.htm
The trapezius is a set of muscles that form the triangular shape on the sides of your
neck, it is connected to smaller muscles that are found within your upper back like
the, infraspinatous, and the two rhomboids.
The muscles of the shoulders and back, work together to allow you to properly execute
the exercise for station five. If one of these muscles do not contract properly, you won’t
be able to perform the movements successfully.
• Station 6: Forearm Planks

The last exercise in the circuit is the basic exercise known as forearm planks. This
exercise directly targets the muscles of the abdominals.
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a. The initial position of a plank begins with you lying in a prone position, meaning
your chest is on the floor.
b. Place your forearms on the floor with your elbows directly stacked underneath
your shoulders.
c. Take an inhale from the initial position and as you exhale slowly bring your body
upwards.
d. Make sure that you hold the position and maintain a horizontal line throughout
the allotted time in the circuit.
e. Inhale and exhale throughout the contraction and make sure that your hips are
not sinking to the floor. If your hips are sinking, this means that you are not
sucking your stomach in or contracting your abs.
f. Also, during the plank pose, your weight should not only be concentrated on your
forearms, but rather, you should learn how to evenly distribute your weight
throughout your body by making sure that your horizontal position is
maintained.
Change your Center of Gravity (COG)

Another adjustment that you can do throughout the plank pose is to open your feet in
a wide stance, this way you are increasing the surface area for your body to maintain
its balance.
The plank pose is the most basic abdominal exercise that a beginner like you can
execute. This was placed at the end of the circuit to help you quickly and easily recover
from the previous circuit stations.
Target Muscles:
The muscles targeted for this exercise are more concentrated on the abdominal muscles
compared to the shoulder taps earlier which isolates the movements of the arms.
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The forearm plank is an exercise that entails you to hold the contraction of your muscles
for a certain period of time.
In exercise, this is known as an isometric contraction, where the length of the muscle is
maintained at a fixed point.
It is a very effective exercise that aims to develop the muscular endurance and strength
of your abdominals.
Including this exercise in any work-out can help you gain a lot of improvements in your
core muscles.
G. Importance of Core Muscles

What have you noticed from the circuit stations? Did you notice any muscle or muscle
group that were always required to be contracted?
If you noticed, during the exercise stations, your core or abdominal muscles are always
involved. These muscle groups are very important because this is where your body’s
center of gravity is found.
Your core muscles help keep you balanced, it also helps maintain your body in its upright
position at all times, and it helps move your body in coordination through any point in
space.
Image Source: Center of Gravity -

https://www.slideshare.net/ElviIdiosolo/center-of-gravity-40049394
Having weak set of abdominal muscles, puts you at risk for having bad postures and
unnecessary injuries. That’s why later, throughout the work-outs provided, there is such
emphasis in developing the muscle groups of the abdomen.
Developing this part of the body and learning how to control its muscle contractions is
very much necessary in any training program that you’ll get yourself into someday,
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because, your core muscles aid in keeping you strong and safe throughout your
activities.
How to Manage Lower Back Pains

If you find that you have lower back pains most of the time, this is associated with a
very weak set of core muscles. Parts of your core are not only focused on improving
the muscles of your abdominals but also the muscles of your hips, and buttocks.
Exercising and involving these muscle groups in the routine can help you manage
your back problems. A strong set of core muscles allows your back and abdominals to
push and pull in the right directions giving you an erect posture, thus eliminating
your back pain.
H. Phase 4 & 5 – Cool-down & Static Stretch

Phases 4 and 5 of the work-out today involve these same movements that you did from
the activity in Lesson 13. You are required to perform a cool-down slow walk for 5-
minutes after the conditioning phase.
This activity is followed by Phase 5, where you are to also perform the same stretch
activity that you did in the previous lesson.
All of the stretches should be done for 1 set of 30 seconds each only.
Do not skip this part of your work-out as this is important in lessening the soreness that
you might feel in the next few days.
Make sure to perform the stretch activity with no pain involved. Once there is pain, you
have to re-adjust your position and start your stretch again.
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Static Stretch after Exercise!

A study has shown that doing static stretch prior to an activity that involves agility
and balance, particularly, running, is counterproductive. This has shown to
demonstrate a decrease in the total performance of runners during their events.
Thus, it is advised that coaches and PE teachers should reconsider incorporating
static stretches before exercise, and instead include dynamic stretching as a form of
preparation period prior to agility and balance activities. (Chatzopoulos, et. al.,
2014)
V. Circuit Exercise Task

A video demonstration of one circuit round is provided for you at the end of this module.
If video editing is not part of your skill, it’s fine, you can just take a video of yourself
doing the entire circuit in one shoot.
Video Requirement
1. Make sure that throughout the video, your whole body should be seen. This way,
we will be able to gauge whether the movements you’ve done are correct or not.
2. For you to be successful in this task, copy the same angles that you’ve seen from
the demonstration provided together with this module.
3. Remember to perform the exercises correctly because this activity is worth 30
points.
4. Do not forget to time yourself while you are doing a round of this circuit training
program.
5. If you cannot seem to take a video of yourself all on your own, ask the help of
someone to guide and instruct you throughout the activity.
A full-length video of the complete work-out routine that you will do for this lesson is
also provided alongside this module. You should listen carefully and remember the do’s
and don’ts for each exercise found in the stations.
Throughout this demonstration, are short pointers for each of the exercises that you are
going to do. This way you will still be guided to do the activity properly and successfully.
Do try to perform the circuit activity with the best of your abilities!
VI. Online Circuit Training Activities

Here are other Circuit Training activities that you can do and incorporate in your exercise
program after this course.
You can freely view these videos and copy the activities that each of them are doing. The
exercises are all designed to fit novice or beginner individuals like you who are new to the
fitness life.
At the end of this module is a progression of these circuit exercises The program is a 3-
month long activity that you can do for your body conditioning.
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1. Total Body Toning Low Impact Cardio Work-out – 30 Minute At Home Cardio
Work-out
This exercise is prepared by Fitness Blender, it is a beginner work-out that includes the
complete phases of exercise. You can freely check out this video and perform it as you
please: https://www.youtube.com/watch?v=uNrqrk2xcAo&t=79s
For all the other circuits presented in this lesson, if there are no warm-ups and cool-downs
provided before and after the conditioning phase, you can freely use the warm-ups and
cool-downs I have provided you with.
Image Source: Screenshot -

https://www.youtube.com/watch?v=uNrqrk2xcAo&t=79s
2. Body Weight Exercises – You Are Your Own Gym
The body weight exercises are prepared by Mark Lauren from his You Are Your Own Gym
book and video series. These exercises are all designed for beginners like you and there are
pointers provided throughout the activity so that you can do them well.
Image Source: Screenshot - https://www.youtube.com/watch?v=wF5-uMJD8uw

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Unlike the previous video, there are no warm-ups, cool-downs, and stretches provided at
the beginning and end of this work-out.
You can freely use the other routines provided from this lesson and, from lesson 13 to help
set your program on the right track.
Don’t rush!
Throughout the sample activities provided, please do remember to not rush in
progressing your program. If you do this, your chances of getting injured or
demotivated through the work-out progression will be high. Make sure to always
listen to your body and know when it is best for you to exercise or take a rest.
3. Timed Sets by Mark Lauren

The last body weight exercise is also prepared by Mark Lauren. Same with the previous
exercises, the program is structured for beginners like you.
Image Source: Screenshot - https://www.youtube.com/watch?v=whovGRfizKU&t=71s
Hopefully these exercises will help motivate and guide you in leading a healthier lifestyle.
Good luck and enjoy your work-out!
A download copy of the circuit training program is also included alongside this module, feel
free to use it as your guide when you perform the exercises. Here’s a screen-shot of the
structure of the program for this lesson:
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You can use it also as your guide when you perform the take-home video task assigned to
you today.
VII. Circuit Training Progression

At the end of this lesson, feel free to also download and be further guided with a 3-month
training program that is structured for beginners like you.
Here’s a screen-shot of the progression of the activities that you can do for 3-months.
All of the exercises incorporates the activities that you’ve seen or performed from the
lessons that we’ve had. The only thing that’s different is the intensity of the exercises.
The programs are structured to progress from an easy level towards a more complex
intensity work-outs.
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The progression of the program is designed to give you a general whole body conditioning
without the need to enrol in gyms or spend too much for equipment.
Hopefully, these start-up activities would inspire you to lead a fit lifestyle after this course.
Know When to Progress

Often, beginner like you will show quick improvements a few weeks later into the
program. For you to be safe throughout the activities, make sure that you know the
right time for you to progress with your work-out by gauging your ability to perform
throughout the movements. You can do this by comparing your previous
performances with your current ones. This way, you would know how to properly
push through with your routine.
Conclusion
The ultimate goal at the end of this course is that you’ll feel this about yourself:
After doing the set programs that were designed for you, we hope that you will reap the
benefits of doing a correct training program.
Three months from now, you will thank yourself, for starting somewhere and continuously
pushing through the hardships of working-out. Eventually, you will become more inspired
and possibly addicted to exercising after these several training regimen.
The whole idea of this course is to help you start somewhere, and get you where you need
to be! Hopefully, this lesson in this course have somewhat paved the way for your fitness
journey to begin.
Good luck and enjoy the exercises!
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Glossary
Abdominal Obliques – muscles of the abdominals that are located on the lateral sides
(right and left) of the abdomen.
Biceps Brachii – muscles located at the front part of the arms; allows the flexion of the
elbow joint and the forearms.
Cardio Circuits – circuit training that is composed of quick successions of movements

incorporated in an aerobic activity; examples of cardio circuits involve performing jumping
jacks, burpees, jump squats, & jump ropes in between the aerobic activity (e.g. running &
jogging) being performed.
Cardiovascular (CV) Endurance – ability to perform prolonged, large-muscle, dynamic

exercises at different intensities.
Center of Gravity (COG) – the point in the body where all weight is evenly distributed;
directly located in between the abdominals & the hip area.
Circuit Training – a type of activity consisting of several exercises (6-10 kind) arranged in
stations; activity that targets the lower body, upper body, & core; allows the improvements
of CV endurance, muscular endurance, & strength.
Compound Exercise – a type of exercise that targets several muscle groups within the
body within a single repetition.
Deadlift – a weight training activity where a load or a barbell is lifted off of the ground to
the level of the hips, then lowered back to the ground at a controlled pace.
Erector Spinae – muscles located along the spine of the back; allows for the upper body to
stand erect in both standing and seated position.
Functional Training – a type of exercise that attempts to adapt or develop exercises which
allow individuals to perform the activities of daily life more easily without injuries; usually
involves body weight bearing exercises that target the core muscles, and the lower back;
essential for maintaining balance and complete Range of Motion.
Gluteus Maximus – largest muscle of the buttocks responsible for assisting the muscles of
the lower limbs in its movements.
Gluteus Minimus – smaller and deeper muscle of the buttocks; located beneath the
Gluteus Maximus; assists in the movements of the lowers limbs.
Hamstrings – muscles that are found at the back of the thighs that allow flexion of the
lower limbs; collective name for the muscle groups it contains which are biceps femoris,
semimembranosus, & semitendinosus.
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44
High-intensity Circuit Training – a type of Circuit Training that is set at greater than or
equal to 70% of total Maximal Heart Rate (MHR).
Isometric Contraction – a type of muscle contraction where the muscle length is at a fixed
point.
Latissimus Dorsi – muscles of the upper and middle back that are located on the lateral
sides (right and left).
Maximal Heart Rate (MHR) – the age-related number of beats per minute a heart does
when it is at work during maximum effort; old formula – 220 – age = MHR; new formula –
208 – (.7 X age) = MHR.
Muscular Endurance – the ability of a muscle or a muscle group to remain contracted or to

contract repeatedly for a long period of time.
Muscular Strength – the amount of force a muscle can produce with a single maximum
effort.
Phases of Exercise – a step-by-step process followed in an exercise routine that helps

individuals reap the maximum benefits of exercise; composed of 5 different phases which
are: warm-up, dynamic stretches, main-set, cool-down, & static stretches.
Prone Position – refers to the anatomical position of the body where the face is facing the
ground.
Quadriceps – muscles that are found at the front of the thighs that allow extension of the
lower limbs; collective name for the 4 muscle groups it contains which are, rectus femoris,
vastus lateralis, vastus medialis, and vastus intermedius; one of the biggest muscle
groups in the body.
R.E. Morgan & G.T. Anderson – creators/pioneers of Circuit Training from the University
of Leeds, England.
Recovery – refers to the ability to meet or exceed performance in a particular activity that
is influenced by many factors such as, bringing the body back to homeostasis, restoring the
body’s overall energy, replenishment of cellular processes, among others.
Rectus Abdominis – strap muscles that are located on the surface of the abdomen that
support the different internal organs of the body; muscles that are responsible for
maintaining the Center of Gravity.
Rest Interval – the time allotted for rest in between exercises or activities.
Sport-specific Circuits – circuit training designed for athletes who want to improve
performance in their sports; movements or exercises involved are similar to the activities
done in the sport (e.g. football circuits – alternating agility drills with weight trainings).
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45
Strength & Cardio Circuits – a combination of both Cardio Circuit and Strength Circuit.;
can be a total body work-out that burns up to 10 calories per minute.
Strength Circuits – circuit training that is composed of weight-bearing and strength-

focused exercises; involves the use of body weight, free weights, or machines, or a
combination of all three during a circuit bout.
Supine Position – refers to the anatomical position of the body where the body is seen as
standing with palms facing forward.
Transversus Abdominis – muscles that are located on the deep part of the abdomen that
also support the different internal organs of the body; works together with the Rectus
Abdominis; muscles also responsible for maintaining the Center of Gravity.
Trapezius – long strap muscle located at the sides of the neck, running towards the back of
the body.
Triceps Brachii – muscles located at the back part of the arms; allows the extension of the
elbow joint and the forearms; works to counteract the movements of the Biceps Brachii.
References and Supplementary Materials

Books and Journals
• Bryant, C.X., Ph.D., FACSM, & Green, D.J. (2010). ACE personal trainer manual: The
ultimate resource for fitness professionals (4th ed.). San Diego, CA: American Council on
Exercise.
• Corbin, C.B., Welk, G.J., Lindsey R., & Corbin, W.R. (2004). Concepts of fitness &
wellness: A comprehensive lifestyle approach (5th ed.). New York:McGraw-Hill
Companies, Inc.
• Fahey, T.D., Insel, P.M., & Roth, W.T. (2007). Fit & well: Core concepts and labs in
physical fitness and
• wellness (7th ed.). New York: McGraw-Hill Companies, Inc.
• Netter, F.H., MD. (2014). Atlas of Human Anatomy (6th Edition). John F. Kennedy Blvd.,
Philadelphia: Saunders Elsevier.
Online Supplementary Reading Materials
• American Council on Exercise (ACE). (November 14, 2011). Fit Facts: Circuit Training
Basics. RETRIEVED from https://www.acefitness.org/fitness-fact-
article/3304/circuit-training-basics/ on July 1, 2016.
• Bird, S.A. (n.d.). A Brief History of Circuit Training and Peripheral Heart Action
RETRIEVED from
http://straighttothebar.com/articles/2012/07/a_brief_history_of_circuit_training_an
d_peripheral_heart_action_pha/ on July 1, 2016
• Casselbury, K. (n.d.). The importance of abdominal strength. RETRIEVED from
https://healthyliving.azcentral.com/importance-abdominal-strength-8859.html on
October 4, 2017.
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• Cespedes, A. (September 11, 2017). LiveStrong: What are the different types of circuit
training? RETRIEVED from https://www.livestrong.com/article/330058-what-are-
the-different-types-of-circuit-training/ on October 4, 2017.
• Chatzopoulos, D., Galazoulas, C., Patikas, D., & Kotzamanidis, C. (May 1, 2014). Journal
of Sports Science & Medicine: Acute effects of static and dynamic stretching on
balance, agility, reaction time, and movement time. RETRIEVED from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3990897/ on October 4, 2017.
• Chaudhary, S., MSPT, Kaur Kang, M., MSPT, & Sandhu, J.L. (December, 2010). The
effects of aerobic versus resistance training on cardiovascular fitness in obese
sedentary females. RETRIEVED from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3289184/ on August 30, 2017.
• Fitness Central. (n.d.). History of Circuit Training RETRIEVED from
http://www.fitness-central.co.uk/exercise/circuit-training/circuit-training-
history/index.php on July 1, 2016.
• Healthline. (n.d.). The worthwhile benefits of plank exercise. RETRIEVED from
https://www.healthline.com/health/fitness-exercise/plank-exercise-benefits on
October 4, 2017.
• Kravitz, L., PhD. (April 1, 2005). New Insights Into Circuit Training. RETRIEVED from
http://www.ideafit.com/fitness-library/circuit-training on July 1, 2016.
• Mayorga-Vega, D., Viciana, J., & Cocca, A. (July 5, 2013). Journal of Human Kinetics:
Effects of a circuit training program on muscular and cardiovascular endurance and
their maintenance in schoolchildren. RETRIEVED from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3796833/ on August 30, 2017.
• Mike, J.S., MS, & Kravitz, L., PhD. Recovery in training: The essential ingredient.
RETRIEVED from
https://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html on October 4,
2017.
• Paoli, A., Pacelli, Q.F., Moro, T., Marcolin, G., Neri, M., Battaglia, G., Sergi, G., Bolzetta, F.,
& Bianco A. (September 3, 2013). BioMed Central: Effects of high-intensity circuit
training, low-intensity circuit training, and endurance training on blood pressure, and
lipoproteins on middle-aged overweight men. RETRIEVED from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3846819/ on August 30, 2017
Online Instructional Videos
• Fitness Blender. (April 28, 2013). Total Body Toning Low Impact Cardio Workout – 30
Minute At Home Cardio Workout by Fitness Blender RETRIEVED from
https://www.youtube.com/watch?v=uNrqrk2xcAo&t=79s
• Lauren, M. (March 2, 2013). Bodyweight Exercise – You Are Your Own Gym Novice
Circuit Training RETRIEVED from https://www.youtube.com/watch?v=wF5-
uMJD8uw
• Lauren, M. (March 21, 2015). YAYOG//Novice//01. Timed Sets by Mark Lauren.
RETRIEVED from https://www.youtube.com/watch?v=whovGRfizKU&t=71s
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PE 101 – Foundations in Physical Fitness

Module 15 Circuit Training

Image Source: Circuit training -

I. Definition & Brief History of Circuit Training

Circuit Training to a healthier life

I. Definition & Brief History of Circuit Training

Image Source: Circuit training -

Bored with your exercise routine?

Image Source: Circuit training with 12 stations - http://blog.centrum-

Maintained Circuit Training

Up to this day, circuit training is still an activity composed of different stations of

So, what is really the meaning of circuit training?

Image Source: Circuit training stations w/ weights -

Not enough money to go the gym?

Image Source: Circuit training at home -

Image Source: Metabolic circuit training work-out routine -

Remember the Principle of Exercise called Specificity?

Aerobic vs. Circuit Training

2. Allows your body to move as a single unit.

Starting out with exercise?

3. To maintain overall metabolic & heart rate levels.

III. Benefits – Specific Fitness Components developed

Image Source: HIIT work-outs -

Exercise with a group!

Here are the many benefits of a Circuit Training Routine:

1. It involves shorter training sessions.

The first and probably the most advantageous

Imagine, finishing a whole-body work-out without

Image Source: Timer –

The great thing about a circuit is that, you can

This is because, the activity aims to target a lot

Different kinds of circuits

2. It can be an aerobic training that develops CV endurance.

Circuit stations can be arranged in such a way, that an

Running in between the sets of the circuit is an aerobic

Image Source: Strong heart and lungs –

Remember the General Adaptation

As your body becomes resistant or

3. It offers muscular endurance & strength developments.

The benefit of developing these components altogether with cardiovascular endurance is

Always begin with body weight exercises

4. It can be done individually or by group.

Functional Training – a type of exercise that attempts to adapt or develop exercises

5. It is for all levels.

No idea where to start?

6. It requires little space & equipment.

Ask the help of someone

Image Source: Circuit training space – http://www.eastcoastfitness.com.au/classes/circuit-

IV. Circuit Training Activity – Whole Body Exercise

1. explaining how the circuit will go about

A. The Circuit Training Program

Rest is always important

B. Equipment & Help of a partner

Prepare for a shoot!

Image Source: Work-out Partner - https://hitchfit.com/workout-tips/keys-to-effective-workouts/find-a-

D. Phase 1 & 2 - Warm-up Activity & Dynamic Stretch

E. Phase 3 – Body Weight Circuit Training

F. Circuit Training – Target Muscles

• Station 1: Squat & Reach

• Station 2: Shoulder Taps

Planks vs. Crunches

Image Source: Abdominal muscles - http://abmachinesguide.com/abdominal-

• Station 3: Dynamic Lateral Lunges

a. The primary muscles being targeted in this movement

W12 & W13 Lesson 14 - Circuit Training - Module

W12 & W13 Lesson 14 - Circuit Training - Module