Circuit Training

We did ten different excersises in a circut with a partner, with 45 seconds of work followed by 15 seconds of rest for each of the excerises.


1. Wall Bar Climb

The first excerise we did was the wall-bar climb, we climbed up and down the wall bar as fast as possible. When doing this we were mainly working our legs.

Components of fitness trained: Speed



2. Burpies

On an agility mat, we did as many burpies as we could in 45 seconds, when doing this we were working our whole bodies.

Components of fitness trained: Speed

3. Step-Ups

We jumped off and on a bench as fast as we could at maximum intesity in the 45 seconds, this worked our leg muscles.

Components of fitness trained: Speed


4. Sitting Pull-Ups

Whilst sitting up straight, we pulled ourselves above a wooden bar. This tested our arm muscles rather then our leg muscles.

Components of fitness trained: Explosive Power, Strength


5. Press-Ups

On an agility mat we did press-ups for the 45 seconds, rather then focusing on the amount of press-ups we were doing we focused on the quality of press-ups to make sure we got the most out of the session. This tested our arm muscles.

Components of fitness trained: Explosive Power, Strength

6. Squat Thrust

We changed from a press-up position into a squat position and back for 45 seconds. This worked our leg muscles.

Components of fitness trained: Speed



7. Bench Lift

We lifted a bench up to a vertical position and then lifted it over our heads for 45 seconds. This worked our arm muscles.

Components of fitness trained: Explosive Power, Strength



8. Step-Ups

We stepped up and off a platform as fast as we could. This worked our leg muscles.

Components of fitness trained: Speed


9. Sit-Ups

We put our feet under a wall bar and did as many sit-ups as we could for the 45 seconds. This worked our abdomanal muscles.

Components of fitness trained: Speed

10. Squats

In the last excerise, we did as many squats as we could for 45 seconds. This worked our leg muscles.

Components of fitness trained: Speed

Advantages of this training method

• Trains more then one component of fitness
• Trains the whole body
• Not a boring training session

Disadvantages of this training method

• You fatigue during the session
• DOMS after the session