Full Body Strength
Squatting and pushing and pulling and carrying movements allow you to train the major areas of the body in one session.
All Round Athlete training guide
The Ultimate Strength and Conditioning Circuit
Build strength and stamina and athletic fitness with a full body strength and conditioning circuit that you can adapt to your ability.
This workout combines resistance exercises with conditioning work. You will train the whole body while also developing your ability to keep moving with control as you become tired.
Train the whole body
What Is Strength and Conditioning Circuit Training?
A strength and conditioning circuit places several exercises together in a planned sequence. You complete each movement for a set amount of time or a chosen number of repetitions before moving to the next exercise.
Traditional strength training often gives you more rest between sets so you can focus on lifting heavier loads. Pure cardio focuses mainly on your heart and lungs. A well designed circuit can challenge your muscles and your cardiovascular fitness in the same session.
The aim is not to move as fast as possible or to leave every session exhausted. Good circuit training keeps your technique under control and uses exercises that suit your current experience.
The UK Strength and Conditioning Association explains that foundation movement skills and energy system development are important parts of strength and conditioning.
Why circuits work
Benefits of a Strength and Conditioning Circuit
Better Conditioning
Planned work periods and short recovery periods challenge your ability to recover and repeat physical effort.
Efficient Training
A circuit lets you complete useful strength and fitness work when your available training time is limited.
Athletic Performance
The right exercise choices can support strength and power and movement quality for sport and everyday life.
Flexible Difficulty
You can change the weight and work time and rest time to make the circuit suitable for your current ability.
More Variety
Different movement patterns keep the session interesting while still giving every exercise a clear purpose.
Current guidance from the American College of Sports Medicine highlights that consistent resistance training supports strength and power and physical performance.
Your training session
The All Round Athlete Strength and Conditioning Circuit
Begin with five to ten minutes of easy movement. Gradually increase your body temperature and practise the movement patterns that you will use in the circuit.
Suggested Circuit Format
40
Seconds of work
20
Seconds of rest
6
Exercises
3
Rounds
Rest for two minutes after each full round. Choose a load that allows you to maintain good control from the first repetition to the last.
New beginners can use thirty seconds of work and thirty seconds of rest for two rounds. Experienced athletes can adjust the circuit with guidance from a qualified coach.
Six exercise circuit
1
2
3
4
5
6
How to Perform Each Exercise
Kettlebell Swing
Stand with your feet around shoulder width apart. Push your hips back and keep your spine controlled. Drive your hips forward and allow the kettlebell to move from the force created by your hips.
The kettlebell swing develops hip power and posterior chain strength and full body conditioning.
Goblet Squat
Hold a kettlebell or dumbbell close to your chest. Sit between your hips while keeping your feet stable. Push through the floor and return to a tall position.
The goblet squat develops leg strength and trunk control and good squatting technique.
Dumbbell Push Press
Hold the dumbbells at shoulder height. Bend your knees slightly and then drive through your legs. Use that force to press the dumbbells overhead with control.
The push press trains the legs and shoulders and trunk to produce force together.
Reverse Lunge
Step one foot behind you and lower your body under control. Keep your front foot stable. Push through the front leg to return to the starting position.
Reverse lunges develop single leg strength and balance and lower body control.
Press Up
Place your hands below your shoulders and keep your body controlled. Lower your chest towards the floor and then push the floor away.
Use an elevated surface if you cannot yet complete the movement from the floor with good technique.
Mountain Climber
Start in a strong press up position. Bring one knee towards your chest and then change legs while keeping your upper body stable.
Mountain climbers develop trunk control and shoulder endurance and cardiovascular fitness.
Technique comes first.
Stop the exercise if you feel sharp pain or dizziness or unusual
shortness of breath. Speak with a medical professional before starting
if you have a health condition or an injury or concerns about exercise.
Make the workout your own
Who Is This Circuit For?
Beginners
Use lighter weights and longer rest periods. Practise every movement before starting the timed circuit.
Busy Adults
The circuit gives you a focused full body session when you want to improve strength and fitness without spending hours in the gym.
Runners
Strength work can help you build more capable legs and improve control and support your general physical preparation.
Combat Athletes
The circuit can develop repeat effort capacity and trunk control and general strength alongside technical training.
Team Sport Athletes
Exercise selection can be adapted to support strength and power and conditioning for your sport.
Experienced Lifters
The circuit can provide an additional conditioning session without replacing your main strength programme.
Professional coaching in Surrey
Try This Circuit With a Strength and Conditioning Coach in Epsom
A written workout cannot see your technique or understand your injury history or adjust an exercise while you are training.
Jonathan Gomez Alexandra provides personal strength and conditioning coaching at a private gym in Epsom and Ewell. Your programme is built around your goals and your experience and the demands of your sport or lifestyle.
Your coaching can include movement assessment and exercise technique and personalised programming and regular progress reviews.
Common questions
Strength and Conditioning Circuit Questions
How long should a strength and conditioning circuit last?
A focused circuit may take around twenty to thirty minutes after your warm up. The right duration depends on your ability and your goal and the difficulty of each exercise.
Can beginners do this circuit?
Yes. Beginners should learn each movement first and use manageable loads and longer recovery periods. Coaching can help you choose safe exercise variations.
How often should I perform the circuit?
Your weekly frequency depends on your other training and your recovery and your goals. Allow enough recovery before training the same areas hard again.
Will circuit training build muscle?
Circuit training can support muscle development when exercises and resistance and weekly training volume are appropriate. A dedicated resistance programme may be more suitable when muscle growth is your main goal.
Where can I do circuit training in Epsom?
All Round Athlete offers strength and conditioning coaching at V Fit in Ewell near Epsom town centre. Call Jonathan to discuss your goals and arrange a free consultation.
Train with a clear plan
Book Your Free Coaching Consultation
Tell Jonathan what you want to improve and what type of training you enjoy. He will help you decide whether personal strength and conditioning coaching is right for you.