Viktor E. Frankl
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”-Viktor E. Frankl

Circuit Training Daily Body Practice

Daily Practice circleThis Daily Body Practice will allow you to try out circuit training, which combines aerobic activity with strength training exercises in one workout session. Circuits can be performed with a variety of equipment and apparatus, including free weights, weight machines, elastic bands and/or body resistance moves such as pushups. Circuit training is effective for both toning and fat reduction.

You can expect:

  • Review the workout session agenda and schedule your workout sessions. Specifically block out days and times on your calendar when you will perform your practice.
  • Complete the 5 days of 30 minute circuit training sessions each week, at moderate-intensity
  • Keep an Activity Journal and review it each week


Level of Effort: Easy to Moderate

Time Involved: 2.5 hours per week


Getting Started:

  1. Review the workout sessions and calendar to determine if you need to make any alterations.
  2. Determine what days you will perform each session and schedule them.
  3. Keep an Activity Journal
  4. Warm up and Cool down with each workout


What to Consider:

  • Familiarize yourself with the Target heart rate and PE scales. Learn more…
  • Remember this workout is for you - because you want to feel good about yourself - not just about your body but also about your accomplishment
  • Reduce your mental resistance by repeating the mantra: "This is my choice" - you have chosen to do this workout. Remind yourself that exercise is not a punishment or a situation forced upon you, it's a choice because you value yourself.
  • Smile, breath and drink water!



1. Review the workout session calendar below and determine if you need to make any alterations.

A well-designed circuit training workout features full body strength training exercises at a high intensity followed by a 30 second rest period before moving onto the next exercise. Play around and try out a few different types of circuit workouts to discover what you like and what you don't.

Session Agenda

Day 1 = Circuit I

Day 2 = Circuit II

Day 3 = Circuit I

Day 4 = Circuit II

Day 5 = Circuit Training DVD or Circuit I or II

Equipment Needed: Hand weights (dumbbells)

Circuit I Workout

A 30 minute workout for beginner or intermediate levels that can be done at home or in the Gym

Circuit I General Instructions Circuit I Detailed Instructions


Circuit II Workout

A 30 minute workout for intermediate levels that can be done at home or in the Gym

Circuit II General Instructions Circuit II Detailed Instructions


Circuit Training DVD or Video of your choice

Another great way to explore circuit training is to do a workout DVD/video. There are a number of good resources for circuit training routines on the Internet. The sites listed below will give you a jump start finding one that will work for you:

  • Video Fitness - gives reviews of workout videos and then links you to a way to view or buy the workout you choose.
  • The Biggest Loser - both trainers on the show how workouts that are great and provide options for circuit training without weights (using body resistance).
  • Circuit training gurus:

Cathe Friedrich - offers high intensity workouts that focus on circuits and interval training

Jackie Warner - has a variety of circuit training workouts for all levels and interests. You can go directly to her website or use the following link to try out her "No Gym Circuit" which you can download or watch from Fitness Magazine


2. Determine your exercise schedule

Set aside specific days and times for your exercise and make it apart of your schedule.

  • Schedule your activity as you would an appointment or routine errand.
  • Record it in your schedule
  • Switch up what you do - if you do the elliptical on day 2 then do the bike on day four.


3. Keep an Activity Journal

Record your sessions and track your progress. Then review the journal on a monthly basis.

1. Record your goals for activity at the beginning of journal

2. Track the following in your activity journal following your cardio sessions:

  • The types of activities you did - be as broad and detailed as possible (include walking, stairs, house cleaning)
  • The duration you performed the activity for
  • The level of difficulty at which you performed the activity (light, moderate, vigorous)
  • How you were feeling (both your body and mind) before and after the activity
  • Whether you warmed up, cooled down and stretched.
  • Who were you with?
  • Did you perform to the level you expected?
  • Overall, was this a positive or negative activity experience?

In the beginning focus on recording as much as you can, when you've become accustomed to writing everything down, you'll be ready to start keeping a more in-depth record.

3. Review your activity journal each week to be aware of progress and issues. After two weeks make changes based on what is working and what is not. Think about what things motivated or deterred you from your workouts or intensity.

4. After 30 days review your goals and respond to your progress or make refinements as needed.


4. Warm up and Cool down with each workout