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Push your limits, find your stamina with circuit training

400-METER ROW, START: Sit on the seat of the rower and strap the feet into the stirrups. Grasp the handle with both hands, palms facing down. Bend the knees so the seat slides forward and the elbows are over the knees. Contract the core.
400-METER ROW, ACTION: Drive with the legs to straighten the knees. When the rower’s handle is over the knees, use the back muscles to pull the handle to the lower rib cage. Return to the starting position. The back is supposed to move in this exercise. Just don’t let it hinge to the extremes in the forward or back positions. A common flaw is to let the head hang  forward. Keep head in a neutral position to maintain a straight spine.
20 KETTLE BELL SWINGS, START: Begin with the feet in squat position, shoulder width. Hold the kettle bell with both hands in front of the body. Straighten the back and contract the core. 
20 KETTLE BELL SWINGS, ACTION: Hinging at the hips, let the kettle bell fall between the legs so the hands are about knee height. Explode with the legs and let the momentum carry the kettle bell upward to shoulder height. Let the kettle bell naturally descend to the action depth and repeat. Perform 20 kettle bell swings. One of the major form flaws is to let the back bend too far forward. Keep a straight back and let the hips do the work. Another flaw is in the knees. They should track in line with the toes but not over them.
10 LEG LIFTS, START: Lie prone on a mat with the hands flat on the floor. Straighten the back and contract the core.
10 LEG LIFTS, ACTION: Raise the feet so the legs point upward and return them to the starting position. Perform 10 leg lifts. The most significant form flaw is letting the low back arch when lowering the legs. Lower the legs only as far as possible to maintain a straight back. If the back starts to arch, decrease the range of motion of the leg lift.
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CHRIS HUTH
February 10, 2013 - 7:07 pm
 

You know you have made yourself a good circuit if you are a little afraid of it. That makes conquering it all that more rewarding. 

So gear up to vanquish weakness with today’s circuit: 400-meter row, 20 kettle bell swings, 10 leg lifts, all while timing how long it takes you to complete three rounds.

Circuit training is one of my favorite ways to exercise. It builds strength, stamina and pushes your limits. If you bring all the circuit elements together in one location you can minimize the time it takes you to transition between them.

My rules for circuits are simple: scale, rest, finish.

Scaling exercises tailors them to fit you. If 400 meters is too long of a distance on the rower, decrease it to 200 or 250. If a resistance on the rower of 5 is too easy, then increase it to 8 or 10. Workout buddies could do today’s circuit together. Use different variables and both get an awesome workout. 

For example, a couple could decide to work out together on Valentine’s Day instead of exchanging candy. One weighing 210 pounds might use a 50-pound kettle bell and the other weighing 140 pounds may feel comfortable with one that weighs 35 pounds. With everything else the same, they should finish at about the same time. 

Rest is important. If you’re new to circuit training, pay attention to your level of exertion. Things such as heart rate, perspiration and ability to talk are important to consider. Rest for 10 to 20 seconds between exercises, if needed, in the beginning. You will condition yourself to need less time to rest between exercises and eventually none at all. You may even get so good as to actively rest during things like the row and leg lifts and use the majority of your energy for things such as the kettle bell swings.

Many people make the mistake of sprinting through the first round only to discover in round two that the body wasn’t ready for it. Then it feels like you’re moving through mud the rest of the time. I recommend pacing yourself through your circuit. This keeps your stimulus high and conditions you mentally to accomplish difficult tasks. Your body will catch up eventually. As your body catches up, it leaves behind things such as body fat and weakness.

Finish your circuit. It is a huge mental boost to look back and say, “I finished!” You become confident in your abilities, and the whole “exercise” thing becomes tolerable. After a month you have an impressive list of circuits, all with checkmarks next to them. Like a general has medals for deeds of bravery and valor on his uniform, so will you be decorated in a body of fitness with workouts behind you.

The exercises today are simple in their movements. I found the rower at the UNLV gym. It was tucked away at first but I discovered it. The rower is a sweet piece of equipment. It is low-impact and uses the whole body. The best part is that many people don’t know how awesome it really is so it goes unused and sits open for you.

The kettle bell swings may require some practice before adding them to a circuit. They are an explosive movement and effective in conditioning the posterior chain. Leg lifts are an easy exercise that still require some focus to perform correctly. Use them to rest from the others. 

Chris Huth is a Las Vegas trainer. He can be reached at 702trainer@gmail.com. Consult your physician before beginning any exercise program.

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