For a time efficient full body workout nothing beats a good old circuit. Circuit training improves muscular endurance, increases strength and muscle growth, improves heart health, promotes weight loss, and may even have a positive effect on your mood. That's a lot of bang for your buck. Oh wait, it gets even better. Circuit training is also suitable for pretty much all fitness and ability levels.
The X Fit Circuit is particularly time efficient as it takes only 1 round to complete a session, as opposed to the usual 2-3 rounds for most circuits. However, this does not make it is easy by any means. Unlike traditional circuits, the X Fit Circuit does not allow for any rest periods between exercises. In addition, participants are expected to perform more reps per exercise.
So, if you want a quick workout that is geared towards all your fitness goals whilst pushing you to your limits, give the X Fit Circuit a go. You won't be disappointed.
Training Principles
Circuit Training
Circuit training is a form of body conditioning that generally involves resistance training, endurance training, high-intensity aerobics, and exercises performed in a circuit, similar to high-intensity interval training (HIIT). A Circuit routine will often target strength building and muscular endurance. An exercise "circuit" is one completion of all set exercises in the program. When one circuit is completed, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short and often with rapid movement to the next exercise.
The X Fit Circuit
Unlike traditional training circuits the X Fit circuit is completed once with no rest between exercises. There are 8 exercises in total that are all performed at high rep ranges. All reps should be completed before moving on to the next exercise. Participants may reach failure mid set and require multiple attempts to complete an exercise, this is to be expected. Over the course of the 4 week programme the number of reps per exercise increase, and for the third and fourth week the programme introduces new exercises to the circuit.
Kettlebell Squat
Stand with feet wide, toes pointing forward, and hold a kettlebell in front of you with palms facing toward you. Keeping your chest lifted, squat until your thighs are parallel to the ground. Pause, and then rise up to standing and repeat.
Sit-Ups
Lie on the floor facing the ceiling with a slight bend in your knees and arms bent at the elbows and hands lightly touching your head by your ears. Engage your core muscles and lift your torso up as close to your thighs as possible.
Dumbbell Alternating Lunges
Holding a pair of dumbbells stand upright with your eyes focused forward, feet hip-width apart and arms hanging straight down at your sides. Step forward with one leg and bend your knee to lower your hips until your front quad is parallel to the floor and your back knee is a few inches off the floor. Pause briefly, then press through the heel of your front foot to extend your hip and knee and return to the start position.
Burpees
A burpee is a push-up followed by a jump squat. Stand with your feet shoulder-width apart, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
Jump your feet back to land on the balls of your feet in a plank position.
Lower into a push-up, keeping the core engaged. Push-up to lift body off the floor and return to plank position. Then Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.
Land and immediately lower back into a squat for your next rep.
Mountain Climbers
Get into a starting press-up position, supporting your weight on your hands and toes, with your arms straight and your legs extended. Keeping your core firmly engaged and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position. Then repeat the movement with your other leg, and continue alternating legs throughout the duration of the exercise.
Press Ups
Start the exercise in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Then bend your elbows and lower your chest to the floor. Finally, push through the palms of your hands to straighten your arms.
Jump Squats
Begin by standing with feet shoulder width apart and knees slightly bent. Bend your knees and lower yourself into a full squat position. Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. When the legs are fully extended, the feet will be a few inches off the floor. Descend and control your landing by going through your foot (toes, ball, arches, heel) and lower yourself into the squat position again for another explosive jump.
Barbell Curl
Grasp bar with shoulder width underhand grip. With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
Kettlebell Swings
Start the exercise with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart. Bending slightly at the knees but hinging mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the bell return back between your legs and repeat the move.
Pull Ups
Grab the pullup bar with your palms down using a shoulder-width grip. Hang onto the pull up bar with straight arms and your legs off the floor, then pull yourself up by pulling your elbows down to the floor. Go all the way up until your chin passes the bar. Finally, lower yourself until your arms are straight.
Crunches
Begin by lying flat with your fingertips behind your head, just above your ears. Your elbows should be in line with your chin or ears. Your legs should be together, bent at the knees, with both feet placed flat on the floor. Then raise your head and shoulders off the ground, pushing your chest towards your hips. Your abs should contract during the movement. Pause, before returning, in a controlled manner, to the starting position.
Dumbbell Reverse Lunges
Begin the exercise by holding dumbbells in both hands, standing straight and engaging your core muscles. Then take a giant step backwards with your left foot. Bend your right knee until it’s at 90°, and then lower your left knee until it is also bent at a right angle. Finally, push back up and return to the starting position.
Dumbbell Hammer Curl
Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a pair of dumbbells in your hands with your palms facing towards your body. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
Sample Day 1
X
Fit Circuit
Download full workout programme pdf £2.99