Agreed. I often use single leg and unilateral movements as part of my workouts. However, I was looking for ideas on how to mix-up the order of sets and reps.
For example here’s what I did with a client today, which worked with moderate success. I kept the exercises simpler than usual, just to see how the workout would flow…
5 Exercises, non-stop.
RD 1: 2 Squats
RD 2: 4 Squats, 2 Bicep curls
RD 3: 6 Squats, 4 Bicep curls, 2 Mtn Climbers
RD 4: 8 Squats, 6 Bicep Curls, 4 Mtn Climbers, 2 Shoulder Press
RD 5: 10 Squats, 8 Bicep Curls, 6 mtn Climbers, 4 Shoulder Press, 2 Crunches
RD 6:10 Bicep Curls, 8 Mtn Climbers, 6 Shoulder Press, 4 Crunches
to 10 Crunches.
To change things up at times for a client who is well conditioned I’ve done a rotating set. For example
Circuit 1: 15 squats & 15 biceps curls
Circuit 2: 15 biceps curls & 15 lunges
Circuit 3: 15 lunges & 15 medicine ball squat to overhead press
Circuit 4: 15 medicine ball squat to overhead press & 15 mountain climbers
etc. finish off with the last exercise being the first one you did
You can repeat the circuits as many times as needed.
It changes things up!
Here are a few ways to mix up the workout:
1. Perform the exercises in reverse order.
2. Mix up the reps (do higher reps first and decline to lower reps)
3. Pick a “magic” number for the session and have the client perform all exercise to that “magic” number.
4. Perform the complete set of exercises and add a brief bout of cardio after each round or in the middle of each round. (Can be cardio machine based or cardio type moves)
5. You can incorporate Tabata Training (20 seconds of work and 10 seconds recovery, 8x, will roughly take 4 min. per exercise)
6. Perform a time-based circuit rather than counting reps.
7. You can also add in a piece of equipment such as BOSU or stability ball which will change the intensity of the circuit.
I think one of the most important considerations is that you always address agonist-antagonist balance. Circuit training is a great way to train, just be sure that you have addressed the possible imbalance. For example, overemphasis on elbow flexors (biceps group) vs the elbow extensors (triceps group.)
Hope this gives you some ideas. Take care.