Every month we put a new workout in the spotlight at our gym. This time the focus is on full-body circuit training — a versatile and dynamic way to train your entire body. This training is perfect if you want to get stronger, improve your fitness and achieve great results in a short time. Whether you are just starting out or already have some experience, this circuit offers challenge and variety.
What does a full-body circuit entail?
A basic full-body circuit consists of a series of exercises that you perform one after the other, with minimal rest in between. You train multiple muscle groups in one session: legs, buttocks, core, back, chest, shoulders and arms. The circuit often also includes a cardio element, such as jumping rope, burpees or mountain climbers, to get your heart rate up considerably.
Because you train without long breaks, you not only work on your strength, but also on your endurance. That makes it ideal for fat burning and muscle building in one.
Why choose this training in particular?
There are many benefits to full-body circuit training. This way you burn a lot of calories in a short time and you can achieve good results with 2 to 3 sessions per week. Because your entire body is put to work, you improve your functional strength — which also helps you in everyday life. Consider easier lifting, climbing stairs or cycling against the wind.
Moreover, you don't have to spend hours in the gym: you can often be done in 30 to 45 minutes, provided you work hard. So it is a perfect solution if you have a busy schedule.
Who is this circuit suitable for?
Actually, this training is suitable for everyone. Are you a beginner? Then start with bodyweight exercises and keep the number of repetitions limited. Advanced? Then add extra weights, increase the pace or extend the circuit with more rounds.
You can also adapt the circuit to your personal goals: do you want more power? Then add heavier compound exercises. Do you want to lose weight? Then emphasize the cardiovascular part. With a few small tweaks you can turn it into your ideal training.
Example of a full-body circuit
An example of a circle (repeat 3–4 times):
15 squats (eventueel met kettlebell)
10 push-ups
20 jumping jacks
15 lunges (per been)
10 dumbbell rows
30 seconden planken
10 burpees
Rest for a maximum of 30 seconds between exercises. After a full round, take a 1-minute break before starting again.
Handige tips voor een veilige en effectieve workout
Warming-up is key: Neem 5 tot 10 minuten om op te warmen met lichte cardio en mobiliteitsoefeningen.
Techniek voor alles: Liever minder herhalingen met goede vorm dan veel herhalingen slordig.
Luister naar je lichaam: Heb je ergens last van? Pas dan de oefening aan of sla die over.
Progressie = motivatie: Houd bij hoeveel rondes je doet en hoeveel herhalingen. Zo zie je jezelf verbeteren.
Join the workout!
You can work with a full-body circuit anytime, anywhere. And the great thing is: it feels different every time. By regularly varying your exercises, you not only keep it fun for yourself, but you also challenge other muscle groups.
On balance, the Workout of the Month does not cost you any energy, but above all it gives you a lot of energy. It gives a great boost both physically and mentally.
Are you participating too?
Alternatively, first request a free trial lesson using the form below.
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