Circuit training is a great way to develop strength endurance/muscular endurance and also improves work capacity. Circuit training is very efficient and effective and people at all levels of ability and fitness can benefit from using this method of training.
Circuit training has the added benefit of requiring little – if any -equipment and can be performed in practically any setting. The following circuit training routine is a great general conditioning circuit. Perform as may repetitions of the strength training exercise in a 30-second period, give yourself 10-seconds to get ready to jump rope and then perform 30-seconds of jump rope. Repeat this pattern for the 10 exercises.
1) Push-up and jump rope
2) Body-weight squat and jump rope
3) Kettlebell swing and jump rope
4) Body-weight lunge and jump rope
5) Medicine ball chest pass and jump rope
6) Body-weight quick step-ups and jump rope
7) Dumbbell curl and press and jump rope
8) Squat thrusts with dumbbells or Kettlebell dead lifts and jump rope
9) Body-weight lateral lunge and jump rope
10) Body-weight lateral quick step-ups with jump rope
If you can get through this circuit twice you’ve done a great job. This is an very time-efficient workout and if you are strict with your timing this workout can be completed in less than 30-minutes and is all that you need to do in a single workout.
Give circuit training a try and you will improve your strength endurance and work capacity.