How to Perform a Minimal-Rest Home-Based Circuit Workout

One of the key components to having a healthy body is to exercise. But not everyone knows how to exercise for maximum fitness. There is a different form of training using a minimal rest concept. This type of exercise will keep your workout alive and kicking, while really raising your heart rate and working your muscles. The routine below assumes that you have some knowledge of how to perform the exercises correctly. No exercise should be performed without knowledge of the proper form.

Standard width pushups:

When doing standard width pushups, go for maximum repetitions. Really focus on squeezing your core muscles, your pelvis, glutes, and abs to keep your alignment straight. Look straight at the floor and keep your head aligned.

Diamond pushups:

Between 5-10 repetitions is legitimate for a beginner doing diamond pushups. If having your hands shaped like a diamond is too difficult for you, widen your hands a bit until you can perform the desired amount of repetitions.

Reverse-Grip Chin Ups:

Do as many reverse-grip chin ups as you can with good form! Don't fret if you cannot do one pull-up. Use a chair or a weight bench to push yourself up while you keep as much tension in your arms and back as you can.

Lawnmowers:

Lawnmowers are a key exercise for building good, functional muscle. Choose a weight that gives you a burn when you are on your tenth to twelfth repetition.

Laying Tricep Extensions:

The triceps are two-thirds of the mass in your arms. If you want strong, toned arms, work the triceps hard! Watch your form on this exercise. The extension occurs above your head, so use the appropriate weight.

Standing Bicep Curls:

Who doesn't love working the original beach muscles? Remember: Feel the burn on the tenth or twelfth repetition. Don't swing much when curling the weight upwards. If your form is lousy, choose a lighter weight. You will benefit more from it. Perform the first three exercises all in a row, with no rest in between. Then rest for about forty-five seconds and perform the next three in a row with no rest. Once completed, rest for another thirty to forty-five seconds and repeat the cycle. Try to do this three or four times.

If this is not enough for you as a beginner, try a cardiovascular workout before hand, such as biking or jogging. However, if you properly perform the circuit workout, you should find that you receive both a strength and endurance challenge. The circuit workout ideally provides the best of both worlds.

Source:

Livestrong. Circuit Training at Home for Men. Accessed October 26th, 2012.