Heart-Core Circuit

by Fred Hoffman, MEd on Jun 23, 2011

The structure and dynamics of circuit training go a long way in explaining its success. The format allows participants to experience a large variety of exercises and equipment at whatever intensity the students choose. They compete only with themselves, and they don’t have to be in sync with others. Heart-Core Circuit focuses on strength and cardiovascular training and alternates open- and closed-kinetic-chain, multijoint resistance exercises with full-body, dynamic, cardio-inspired moves. The class integrates strength and endurance, balance, core conditioning, trunk stabilization, postural alignment and propulsion. The exercises are accessible for most levels and can easily be modified to increase the intensity and complexity.

Heart-Core Circuit Details

Format: cardio-resistance multistation circuit for 25–50+ participants
Level: intermediate (give modifications as needed)
Total Time: 55–60 minutes, which allows participants to complete the circuit three times
Equipment: exercise mats, Body Bars® (choose an appropriate weight for muscle fatigue and overload), Gliding™ discs, step platforms, BOSU® Balance Trainers, stability balls, medicine balls (2–4 pounds). The instructor needs a whistle and stopwatch to signal the start and completion of each station.
Music: Working on the beat is optional. To allow proper execution of the exercises, choreographed or not, 126–130 beats per minute is recommended.
Warm-Up: Use full-body, dynamic movements that prepare joints and muscles for the forces and mechanics of the exercises in the class.

Main Workout (~50 minutes)

Notes:

  • Participants perform a designated move at one station for a predetermined time and, when prompted by the instructor, move to the next station.
  • People should be given enough time to reach the next station, familiarize themselves with the exercise and get in position with the equipment before the next activity begins.
  • There are 12 stations total, alternating between strength and cardio.
  • For all strength exercises, a minimum of 12 repetitions is suggested, but since the stations are time-based, you can encourage participants to continue until you signal the end. For cardio exercises, participants keep moving for the allotted time.
  • Each station lasts approximately 1–1.5 minutes, including prep time and recovery.

Sample Station 1: Strength
Equipment:
BOSU Balance Trainer
Position: on all fours, right (R) knee on BOSU ball, left (L) knee and both hands on floor
Description: Lift and extend R arm and L leg. Perform flexion and extension for 12 reps or until prompted by instructor to change sides. Repeat entire sequence on opposite side.

Sample Station 2: Cardio
Equipment:
step platform
Position: standing, facing platform
Description: Squat-jump onto platform, then step down (alternate lead leg down; modify squat-jump as needed). Let arms assist by moving upward during jump.

Sample Station 3: Strength Equipment: stability ball
Position: kneeling, hands and forearms on stability ball
Description: Perform forward roll-out, engaging torso and lowering buttocks to create plank position from shoulders to knees. Roll back to start; 12 reps or until time is up.

Sample Station 4: Cardio
Equipment:
Gliding discs
Position: standing, discs under feet
Description: Perform “cross-country skiing” movements with legs and arms.

Instructor Tips and Recommendations

  • Create station signs with abbreviated explanations of the exercises. Place the signs on the floor in front of the corresponding stations, or tape the instructions to a wall.
  • Review the proper use of each piece of equipment and demonstrate each exercise.
  • Before starting, ensure that all participants understand the importance of maintaining good body alignment and core engagement.
  • Emphasize proper body mechanics and technique through verbal and visual cuing. Encourage participants to work at their own pace and to rest or slow down as needed.
  • Throughout the workout, call out duration cues; for example, “We are at 40 seconds” or “You have 15 seconds left.” Give participants an idea of how much time has passed or how much is left. Remind them to change sides (leg or arm) halfway through the station, if appropriate.
  • Warm up before the circuit and cool down after it.
  • Don’t forget the fun factor!

For more information, including warm-up suggestions and eight more stations, please see “Sample Class: Heart-Core Circuit” in the online IDEA Library or in the May 2011 issue of IDEA Fitness Journal.

IDEA Fit Tips, Volume 9, Issue 7

© 2011 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Fred Hoffman, MEd

Fred Hoffman, MEd IDEA Author/Presenter

Fred Hoffman, MEd, holds a master’s degree in health education and is the director of Education for Batuka, as well as the Director of international services for the Club Synergy Group. A consultant...

0 Comments

Trending Articles

How to Teach HIIT to Everyone

High-intensity interval training has been riding a wave of popularity, and it seems everyone wants to give it a try. However, intense interval training is nothing new. Group fitness instructors have b...

Smooth Move: Creative Additions to Consider for Smoothies

When looking for a quick breakfast or post-workout nourishment, almost nothing beats a smoothie. Whirl in the right ingredients and the blen...

20 IDEA World-Renowned Presenters Share Advice on Success and Happiness

We asked some of this year’s most influential and motivating IDEA World Fitness Convention™ presenters to share the single piece of advice they would give another fitness/health pro to hel...

Mindful Walking

Walking can be more than just moving physically from one location to another. It can be a metaphor for your larger life journey. Things you&...

Nuts and Peanuts Reduce Cardiovascular Risk and Prolong Lifespan

While there have been numerous studies in recent years touting the health benefits of nuts and peanuts, new research published online March ...

Cut Risk of Alzheimer’s with MIND Diet

Conservative adherence to a new diet, appropriately known by the acronym MIND, could significantly lower a person’s risk of developing Alzheimer’s disease, according to a paper published o...

Yes, You CAN Develop Better Eating Habits

Analogous to laying out your exercise gear so it’s the first visual reminder you have of your commitment to exercise each day, imagine...

7 Ways to Help a Client Boost Adherence

Once a client has decided to make nutritional changes to support weight loss, you can play a key role in developing an action plan that is m...

The Reason Your Clients Don't Achieve Their Goals

Lots of people hire personal trainers or join group fitness classes hoping to lose weight. Yet many fail to meet their goals. New research suggests that “progress bias”—overestimatin...

Recipe for Health: Picadillo-Stuffed Peppers

If you don’t believe that authentic Mexican cookery is “whole” and healthy, you need to take a deep dive into Mexico: The Cookbook (Phaidon 2014), the first truly comprehensive bible...

Show More