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Gym Workout Routines - Circuit Training

A circuit training program can be performed with either time (below) or laps as the basis. Your gym workout choice may depend on several factors, including participant numbers, time, equipment & the participants sport.

Please find below a sample four week non-specific time-based circuit training workout program, taken from the acclaimed publication Gym Workouts - Maps to Success.

The workout below is an ideal choice following the 12 week Toning Workout, or, as a transition between endurance or strength workouts (Note: please click relevant links to view other gym workouts).

Some sport-specific examples of circuit training workouts can also be found HERE.

For further gym advice, please feel free to browse the Gym Professor website and consider purchasing the recommended book Gym Workouts - Maps to Success, which provides easy-to-use process maps with hundreds of gym workout routines for you to follow (whatever your ability, sport or goal). You can now also download our acclaimed gym workout app (for free!) at the link below, or simply search 'GP Shuffle' in the App Store.

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Circuit Training Gym Workout:

Sample Gym Routine - Circuit Training (Time-Based)
Weeks - 6
Training Days - 2 to 3 Times a Week (i.e. Monday, Wednesday, Friday)
Laps - 3 (Allow for 2 minutes rest between laps)
Duration - 30 to 60 seconds per station with 30 to 60 seconds rest (alter ratio of work to rest depending on ability)
Percentage of 1 RM (if applicable) - 60% (where applicable)
No.	EXERCISE	TARGET AREA
1	Warm-Up: Light Jog (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Wide-Grip Press-Ups	Pectoralis Major (Chest)
4	Jumping Jacks	Adductors & Abductors (Inner & Outer Thigh)
5	Bent-Over Barbell Rows	Latissimus Dorsi (Back)
6	Walking Lunges	Quadriceps (Thigh)
7	Barbell Curls	Biceps (Arm)
8	Squat Thrusts	Cardiovascular
9	Dumbbell Shoulder Press	Deltoids (Shoulders)
10	Burpees	Cardiovascular
11	Dips	Triceps (Arm)
END OF LAP: Allow for 2 minutes rest between laps. Perform exercises below once all laps completed.
1	Core Training: Ab Crunches & Lying Hip Flexion	Rectus Abdominis & Hip Flexors (Stomach)
2	Cool-Down : Steady Walk (3 mins easy)	Lower Core Temperature

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