Getting Results with Mini Circuits

jenihartwick7
Oct 10, 2016
2 min read

Circuit training is a beneficial way to get your body moving and a great addition to most exercise routines. There are different types of circuits, but today I'm going to focus on one: Mini circuits that combine a few resistance training exercises into an intense, efficient workout, which increases cardiovascular endurance, builds strength, burns calories, and adds an element of fun to your training routine (at least I think they're fun!).

Mini circuits: You'll complete 3-4 resistance training exercises, targeting 1-3 muscle groups per circuit. What does this mean? Results! Muscle toning, fat burning, calorie scorching results! To get the most out of this type of workout, there should be little to no rest in between each exercise, and then a 60-90 second rest between each round of the circuit. Get that heart pumping!

It's possible to do mini circuits during pregnancy, and I'm absolutely loving them at almost 26 weeks pregnant. However, you'll want to monitor your intensity by making sure you can speak a complete sentence without gasping for air. If you find that you have to take breaks between each exercise to catch your breath, then listen to your body and take the necessary breaks. Keep at it, and you'll be surprised at the increase in your endurance as you're able to go for a little longer each time you exercise.

Below are 4 examples, in which I've picked a piece of equipment and put together 4 exercises. Each one can be completed on its own or along with another circuit. Repeat each exercise 10-15x and each circuit 3-5x (depending on your fitness level).

Total Body Kettlebell Circuit: By incorporating unilateral movements such as kettlebell lunges and a single arm press, you are forced to recruit muscles throughout the body to stabilize each movement, which works to improve balance, increase joint stability, and strengthen the core. Please note: A dumbbell can be used instead of a kettlebell.

Racked kettlebell lunge to press
Goblet squat
Split stance row
Kettlebell lunge thread through

Total Body Gliders Circuit: Using the Gliders increases the recruitment of the core muscles in order to stabilize the body. Please note: towels or paper plates can be used instead of the gliders.

Reverse and lateral lunge
Plank knee tuck combo
Hip bridges with alternating heel slides
Mountain climbers

Upper Body Dumbbell and Body Weight Circuit: In this circuit, you'll alternate between chest and back focused movements, as well as incorporating the core.

Knee pushups to toe taps
Bent over row
Pushup plank
Single arm row

Lower Body Dumbbell and Body Weight Circuit: Alternating between a weighted exercise and a metabolic body weight movement can work to increase the intensity of the circuit, and help to build cardiovascular endurance.