Super circuits
Format
The format for super circuit training is to do a high number of repetitions per exercise, and then, between exercises, you do an aerobic activity. A repetition range of 15 to 20 works for super circuit training. Regular circuit training will have back-to-back strength training exercises throughout an entire circuit, or sometimes a short rest between exercises. The inclusion of some aerobic exercise between each strength exercise is unique to super circuit training, though sometimes this is simply called circuit training as an umbrella term.
Benefits
Super circuit training over traditional weight training offers several benefits. Saving time is a top reason. Because you get an aerobic workout and a strength workout, you won’t need to do both. Build muscle, increase endurance and burn calories all at once. A super circuit workout may take only 20 to 30 minutes or possibly less, if you do fewer circuits. A cardio session alone takes that amount of time, at least. Super circuit training is easily tailored for full-body workouts by doing one exercise per body part, or can be modified for just an upper or lower body workout, or even all for one muscle group.
Timed Super Circuit Workout
If you prefer setting a timer instead of counting reps, super circuit training for a timed workout might work better for you. Instead of counting reps for strength exercises and then watching the clock during aerobic exercise, use a set time for each exercise. Do 30 seconds of a strength exercise followed by 30 seconds of high-intensity aerobics. Examples include jogging in place, jumping jacks or bouncing on a rebounder.
Have ago at this circuit
Jog on spot (ensure arms are swinging for 45 sec
Star jumps 20 sec-55 sec
Burps slow thrusts and down ward press for 8 repetitions
Freehand jump squat (keep knees not locked) for 8 reps
Mountain climbers while on push up position and maintain level of body at least 12 per leg
Plank and count up to 20
Abdominal leg raises and criss cross leg
Abdominal crunches *12
Rest for two minutes and repeat until you can do 3 sets
