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Fitness

The Incremental (But Intense) Circuit Workout

Why am I promoting this workout? It's simple to understand, easy to implement, and it will work if you work.

Tom Kelso

Written by Tom Kelso Last updated on August 28, 2017

True circuit training is demanding. It is difficult. It’s why many eschew it for easier forms of exercise. If you want to truly reap the benefits of it you’ll find a way to do it because circuit training has such an upside:

  • Improved cardiovascular conditioning
  • Increased muscular strength
  • Maximized calorie burning
  • Improved mobility and flexibility
  • Enhanced muscular endurance
  • Assists in fat loss

True circuit training is demanding. It is difficult. It’s why many eschew it for easier forms of exercise. If you want to truly reap the benefits of it you’ll find a way to do it because circuit training has such an upside:

  • Improved cardiovascular conditioning
  • Increased muscular strength
  • Maximized calorie burning
  • Improved mobility and flexibility
  • Enhanced muscular endurance
  • Assists in fat loss

How to Do the Incremental Circuit Workout

What follows is the incremental circuit workout. It’s one of many ways to circuit train. Why am I promoting it? It’s simple to understand, easy to implement, and it will work if you work.

It’s performed three non-consecutive days per week (i.e., Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday) over an eight-week period. Various work-rest protocols are implemented each workout using a variety of exercises that fit five different categories.

Work-Rest Protocols

  • Week 1 – :30 work time followed by :30 recovery time. Five rounds of the five exercises. Total workout time is 25 minutes.
  • Week 2 – :30 work time followed by :20 recovery time. Six rounds of the five exercises. Total workout time is 25 minutes.
  • Week 3 – :45 work time followed by :30 recovery time. Five rounds of the five exercises. Total workout time is 32 minutes.
  • Week 4 – :45 work time followed by :20 recovery time. Six rounds of the five exercises. Total workout time is 33 minutes.
  • Week 5 – 1:00 work time followed by :30 recovery time. Five rounds of the five exercises. Total workout time is 38 minutes.
  • Week 6 – :45 work time followed by :20 recovery time. Eight rounds of the five exercises. Total workout time is 44 minutes.
  • Week 7 – 1:00 work time followed by :20 recovery time. Six rounds of the five exercises. Total workout time is 40 minutes.
  • Week 8 – :45 work time followed by :15 recovery time. Nine rounds of the five exercises. Total workout time is 45 minutes.

The Five Exercise Categories

  • Multi-joint lower-body: The barbell or dumbbell squat, barbell or dumbbell lunge, leg press machine, and others that emphasize simultaneous hip and knee extension.
  • Upper body push: The decline, flat, incline, and overhead press performed with barbells, dumbbells, and machines.
  • Upper body pull: The upright row, low/bent-over row, wide and close grip pulldowns, and wide or close grip chin ups. Again, barbells, dumbbells, and machines.
  • Total body: Burpees, mountain climbers, bear crawls, jumping jacks, medicine ball squat-to-press. Anything that entails the use of the upper and lower body together.
  • Run or device movement: Shuttle runs, sprints, agility drills, and exercise machine work (stair climber, stationary cycle, treadmill).

The key to obtaining results from the incremental circuit is to go all-out on each exercise, use challenging resistances where applicable, and adhere to the prescribed work-rest times.

Best wishes.

Tom Kelso

About Tom Kelso

Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.

For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988.

In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.).

Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach.

Tom has worked with athletes at the Olympic and professional levels, presented at various clinics/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such.

Tom received a Bachelor’s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track & Field Coach while at Western Illinois.

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