Circuit Training Exercises List

We have provided you with some of our own Circuit Weight Training and Body Weight Training routines, but now we would like to provide you with a list of circuit training exercises for you to put together your own total body workouts.

You can find hundreds of circuit exercises on the web. The ones provided below require little exercise equipment (dumbbells, mat, jump rope) or no equipment, making this an affordable at home option for many people. i often find that when I do not have a lot of time to work out during the day, at home circuit training fits the bill. These exercises will help you build strength and stamina in a simple, yet effective manner.

The following circuit training exercises are also great for athletes that participate in sports with intermittent activity such as hockey, soccer, lacrosse, and basketball, or for general fitness.

If you are trying to create a program for a particular sport, your training routine should include circuit training exercises that mimic the motions of your sport. For example, you should concentrate more on lower body than upper body for soccer. Adding in some plyometrics can also be beneficial.

For these purposes we will group the following circuit training exercises in terms of:

• Upper Body
  
• Lower Body
  
• Core
  
• and Total Body

Upper Body Circuit Training Exercises

Push Ups
Remember push ups need to be done at intervals from 30-60s. You can start off regular, but doing them on your knees will allow you to do a lot more without wearing yourself out too quickly. Check out our Push Up Variations to add to your routine.

Pull Ups & Chin Ups
I admit pull ups are ching ups are some of my favorite exercise to perform. You need to perform these for 30-60s. Place your foot on a stool or the back of a chair to take some of the weight off. Check out our Pull Up Variations to add to your routine.

Supermans

Supermans work your core and back. Lay flat on the floor with your arms extended out in front of your. Squeeze your back muscle and lift your arms and legs of the floor.

Dips
Sit on a bench or a chair at home and place your hands on it shoulder width apart behind you. Your hands should be palms down and fingers facing forward.

Lift your self off the bench or chair and move your butt forward. You can place your legs on another bench or chair, or on the ground in front of you with legs either straight (harder) or bent at the knees (easier).

Bending at the elbows, lower yourself until your elbows are at 90 degrees, then come back up.

Lower Body Circuit Training Exercises

Dumbbell Forward Lunge

You can do this with or without dumbells in your hand. Stand with feet shoulder width apart. Keeping you back straight, step forward enough so that your front knee is at a 90 degree angle with your ankle. Then return to the starting position.

Dumbbell Rear Lunges

This exercises is basically the same as the forward lunge except you step backwards instead of stepping forward. You can also do lunges by step off to the side at a 45 degree angle.

Lunge and Bicep Curl

A combo move for working your biceps at the same time. With a medicne ball or dumbbell in hand, at the top of your lunge motion curl your biceps. When you step forward into your lunge, lower the weights to your waist. When you return to starting position, curl your biceps again.

Squats
A great all around exercise. If you're up for a bit of a challenge, you can try doing your squats on one leg. You may need to use a chair for stability. Then same rule applies in squats as it does in lunges. Keep your back straight and do not extend your knees past your ankles.

Pile Squat

Your feet should be a little wider than your shoulder with your toes pointed out at a 45 degree angle as picture below. Take a dumbbell and grab it at one end with both hands so that it is in the center of your body. Keeping your back straight, bend your knees into a squat position until yourthighs are parallel to the floor, then come back up.

Single Leg Squat

For some of you this may be challenging enough to do without weight. If you have a barbell, you can use that or you can use dumbbells as well. Place the barbell on your back just above your shoulders (DO NOT PLACE IT ON YOUR NECK) using a wider grip. Cross one leg on top of the knee of the other leg. Squat down as low as you can, then return to the starting position. This is a very challenging move so you might not be able to go very far down at first.

Bicep Curl Squat

This is a great combo move for your biceps and legs. It combines a squat with a bicep curl. Stand with feet shoulder with apart and dumbbells in hand. Perform a bicep curl, then, keeping your back straight, squat down lowering the dumbbells to the floor. When you return to the starting position, perform a curl.

Kickbacks
Get on your hands and knees on the floor.

Lift one leg and kick it straight back and upwards. Switch Legs.

Step Up with Knee Drive
Find a box or step and place one foot upon it. You can do this with weighted dumbbells or not.

Step up, driving the knee of your opposite leg up into your chest. Switch legs.

Calf Raises
With or without weights, lift your body so you are standing on the tips of your toes. Come back down and repeat.

Core Exercises

Lie on your back with your legs on a bench, coffee table or chair. Your knees should be at a 90 degree angle. Place your hands behind your head and using your abdominal muscles, squeeze and raise your head and shoulders off the floor. Then return to the starting position.

Cross Body Crunches

Lying flat on your back, bend your knees with your feet flat on the floor. Place you hands behind your head. Curl by raising your left elbow and your right knee together. Return to the starting position and do the same thing for the opposite side.

You can find a lot more abdominal circuit training exercises at the core exercises section of the site.

Total Body Circuit Training Exercises

Start by standing straight up. Bend yours knees and touch the ground. Kick out your legs so you are in a push up position. Bring your knees back in and stand back up.

Jumping Rope
Jumping rope is a great exercise to do between exercises in your circuit. It's also a great alternative to using a treadmill. You can find a bunch of different jumping techniques at our Jump Rope Page

Jump Squats
Perform a squat as you regularly would. On the way up, jump straight up extending your arms upwards and keeping your legs straight. When you land go into your next squat.

Tuck Squats
Jump straight up into the air tucking your knees into your chest. Land and repeat.

Cross Hops
Using both feet or one at a time, jump forward, back, left, then right in a cross pattern. You should jump about a foot in distance.

Alternating Lunge Jump
Get yourself into a lunge position. Perform a lunge, and push yourself up enough so you switch feet in the air. Land, and perform a lunge on the opposite leg.

Jumping Jacks
I'm sure you know how to do a simple jack, but if you want to try performing extreme jumping jacks then read on.

For extreme jumping jacks, jump by coming much higher off the ground, extending your arms and legs out as much as possible and then landing with feet together and hands by your side.

Related circuit Training Exercises Pages

Bodyweight Circuit Training
Circuit Weight Training Routines
Circuit Training Basics