How to begin Circuit Training

Written by Kenneth Lee 2020-08-06

Table of Contents:

What Is Circuit Training? | Gym Workout

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Hi guys. This is Max Tapper again for HowCast. And what I’m going to do today is just answer a question. What is circuit training?
Well, what circuit training is is very simple. What you do is choose a successive group of exercises. Let’s say we choose five. Chest press, lateral raises for our shoulder, a pull down for our back, lunges and then abs. Five exercises. All we do is do them back to back in order until we’re finished, and then we start them all over again. So our first exercise, we start off with our chest press for our chest. Second, we’re into lateral raises for our shoulders. Next we’re going right into our pull downs for our back. Then we have our lunges or squats for our legs, then abs. That is a total circuit. And you just repeat it two, three, four times and you are completely done with your exercise and your workout. So a circuit is just a successive group of exercises done back to back with no rest in between. We got that? So guys, get out there and do your circuits. They’re an awesome way to burn calories, awesome way to work on your cardiovascular system, an awesome way to work on your musculature and just balance your body in a nice way. So get out there. Have a good time. And again, be safe.

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What Is Circuit Training Health Benefits Of Circuit TrainingIs Circuit Training Good

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In this video we discuss what is circuit training and some of the benefits of doing circuit training sessions. We also go through and example of a circuit training routine..
Transcript/notes.
What is circuit training Benefits of circuit training.
Circuit training is a workout where you go from exercise to exercise to exercise with little to no rest in between the exercises. An example would be doing a set of say 8 push ups, then 8 biceps curls, then 8 squats. So, that would be the first circuit, and you would do this circuit 3 times, maybe rest for a short time and move to the next circuit of exercises..
Some of the benefits of circuit training is that it is highly time efficient. By keeping up a moderate to intense pace you can complete a full body routine in about 20 to 30 minutes..
Circuit training can improve your strength and cardiovascular fitness. By doing strength training exercises and having little to no rest, you are improving your muscular strength and muscular endurance, and you are keeping your heart rate elevated which will work your respiratory system..
By switching up the exercises you are doing in circuit training sessions, it can keep you mentally stimulated. Many people, including me, get bored doing the same exercise routines over and over again. Changing exercises and trying new and more challenging movements stimulates your brain and can keep exercise interesting..
Circuit training can be done just about anywhere. You can do routines in the gym, at home in an open space, or even outside at a local park in fresh air..
Circuit training sessions burn a lot of calories. By keeping your body moving, it is using more energy. Most people can burn from 150 to 200 calories doing a 20 minute body weight only circuit training session..
Circuit training can be set up many different ways, you can use free weights, resistance bands, suspension trainers or even doing body weight exercises. You can do each of the exercises for set time periods or for a set number of reps. And I think it is good to do 3 to 4 exercises for each circuit..
So, lets go through a quick example of a circuit training session…
So, first circuit is push up, dumbbell biceps curls and squats. Do 8 to 10 reps per exercise and go through the circuit 3 times. Rest for a couple of minutes if you need to, then next circuit is side raises, dumbbell deadlifts, and crunches, again 8 to 10 reps, 3 times through the circuit. Last circuit is triceps kickbacks, bent over dumbbell rows, and a single leg 3 cone touch to work your legs and balance..
You would go through this circuit at what ever pace is best for your fitness level, beginners should use lighter weights, and rest when you need to. As your fitness level increases, you can increase the pace and the amount of weight for the exercises..
Beginner or advanced, this circuit training session should only take about 20 to 30 minutes.

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The Most Effective Workout How good is Circuit Training?

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Circuit Training VS Reps & Sets in Calisthenics (WHICH ONE IS BETTER?)

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Circuit style training or Reps & Sets training? One of the most common and also complex question in the fitness industry. Both methods of training work, as long as you are aware of the pros and cons of each as well as being clear on your goals. I hope this video can shine some light to all Calisthenics athletes and make you choose the right approach for you! Feel free to share your own method of training as well as any doubts you might have about this topic so we can further increase our knowledge in the subject =).
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Full-Body Circuit Workout | Brandan Fokken

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Physique competitor and personal trainer Brandan Fokken delivers a circuit workout to torch ALL your muscles in one short session..
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Body splits have been around since the dawn of bodybuilding. They remain a favored training framework among bros far and wide. Sometimes these workouts can be time-consuming and require you to train 5-6 days a week. This might be some lifting-lovers’ dream schedule, but it’s not everyone’s reality..
Still, just because you can’t devote a full two hours to beefing up your chest, arms, or legs in a single session isn’t an excuse to skip the gym entirely. Whether you’re looking to train less often and more efficiently, or just mix up your bread-and-butter split, a full-body approach can give you that satisfying burn and a body that still looks like you lift big..
This quickie circuit from Brandan Fokken will have you in and out of the gym fast. If you only go to the gym 2-3 times per week, Fokken recommends doing this workout every session. If you’re a more frequent gym-goer, throw it in once a week or every other week..
| Single-Arm Dumbbell Preacher Curl |.
With your triceps placed on top of the preacher bench and the dumbbell held at your shoulder, slowly lower the weight down until your arm is extended. Let your biceps fully stretch before curling the weight back up. Squeeze hard at the top and hold before performing the next rep..
| Rope Triceps Pull-Down |.
Grip the rope with your palms facing together and stand tall with your shoulders back. Keep your torso inclined slightly forward toward the weight stack. Your forearms should be parallel to the floor to start. Your elbows should remain locked in at your sides throughout the movement. Bring the rope down toward your upper thighs using your triceps. Finish with your arms fully extended. At this point, focus on the contraction. Slowly bring the weight back to start..
| Leg Press |.
Place your feet about shoulder-width apart and high enough on the platform that your knees stay over your ankles and don’t glide past your toes during reps. Fokken says to put enough weight on the machine to push your limits, but not so much that you can’t complete all 10 reps on the second and third rounds of the circuit..
| Calf Press |.
Do these on the leg press machine using the same weight as above. Before unracking the weight, place your toes on the bottom of the platform. Keep your knees slightly bent. Press up through your toes, pushing the weight up with the balls of your feet. Then, flex your foot back toward you, allowing a full stretch in the calves before you continue your next rep. Remember—calves grow with big weight and lots of reps..
| Plate Front Raise |.
Standing tall with your shoulders pulled back, hold the plate on both sides. Raise it in front of you with straight arms. As soon as your arms are parallel to the ground, hold for a second. Return to the start position. Keep an easy tempo and stay strict on both halves of the rep..
| Machine Bench Press |.
Plant your feet on the floor and sit up tall with your shoulder blades pulled back on the pad behind you. Keep your elbows somewhat tucked in. Flaring them up too much can cause strain on the shoulder joints. Push out forcefully and squeeze into your pecs for a oneor two-count before returning to start..
| Bent-Over Rear Delt Fly |.
In the bent-over position, your knees should be slightly bent and your back flat. Start with your arms hanging straight down, dumbbells in hand and palms facing either in or out. Try both to see what works best for you! Raise the dumbbells out to your sides with a slight bend in your elbows. Go all the way until you feel a squeeze in your upper back..
| Seated Cable Row |.
The key here is to keep your upper body rigid. Do not rock back and forth as you pull and extend. Sit up tall with your shoulders back and row directly into your midsection. Visualize pulling with your middle back. Don’t let your arms do all the work..
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How To Create A Workout Plan For Beginners How To Create Your Own Workout Schedule Program Plan

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In this video we discuss how to create design your own workout plan, program or schedule. We go through different options from full body workouts, workout splits, cardio options and how often to workout..
Transcript/notes.
How to create your own workout routine.
Designing your own workout plan or routine can be a lot easier than you think, and in this video I am going to give you a sort of template to start from and you can alter it to what works for your lifestyle. The 2 major factors are your time or availability and the actual workout routine..
The 1st thing you have to do is set a schedule based on what you can adhere to and what fits into your time availability. Let’s look at your routine from 2 perspectives, the starting out phase, and the growth or maintenance phase..
If you are just starting out I would recommend workout one day and then have 2 days off. The reason for this is when you are beginning your body will be very sore, probably for at least 2 days..
So, for example for the first 2 or 3 weeks, workout on Monday, Tuesday and Wednesday are off days, then workout on Thursday, Friday and Saturday are off days and make Sunday an active rest day where you are active, not working out, doing active things like chores, cutting the grass, cleaning the house, working in the yard, maybe take a walk and listen to some music. Then repeat this schedule for the next 1 to 2 weeks..
For the growth or maintenance phase there are many options, but to make it simple I will show you 2 different options..
Option 1 is 3 days of full body work outs, 3 days of active rest, and 1 day totally off. So, for example Monday, Wednesday and Friday are workout days, Tuesday, Thursday and Saturday are active rest days and Sunday is total off day..
Option 2 is to do workout splits for 4 days and have 3 days off or active rest. So, for example Monday you would do upper body training, Tuesday lower body training, Wednesday totally off, Thursday upper body training, Friday lower body training, Saturday totally off and Sunday is an active rest day..
Once you have your schedule in order you need to design an actual exercise routine. Any comprehensive program should consist of working your body in all the planes of motion, sagittal, frontal and transverse planes, and should include strength training exercises, cardio exercises, neuromotor conditioning such as balance and coordination, and flexibility exercises, along with a warm up and cool down section..
You should also make sure you consistently work all major areas of your body, arms and shoulders, legs and glutes, chest, back and core..
A warm up should consist of movements designed to slowly increase your heart beat and blood pressure before your actual workout routine..
A quick example of full body routine would be side raises for shoulders, single leg biceps curls and triceps extensions for your arms, rotational side twists for your core, a bench chest press for your chest, bent over rows for your back, side to side lunge squats for your legs, and also deadlifts for your legs..
For workout splits you could do the 6 upper body exercises I just mentioned, side raises, standing bicep curls, triceps extensions, rotational twists, and chest press for your upper body on day 1 and on day 2, leg day, do the previously mentioned exercises, side lunge squats and deadlifts, but add in heal raises, short box jumps or front to back hops, and single leg bend over cone touches..
You can also get some cardio in by going from exercise to exercise with little to no rest in between the exercises, in a circuit training fashion, or you can do cardio after your strength training session. You can use machines like the treadmill or elliptical for cardio, but these only work your body in one direction. Sports is a great way to do cardio, such as dribbling and shooting a basketball, or racket sports where you are moving side to side and front to back, and sports can really help you improve neuromotor conditioning..
Then once you have finished, it’s cool down time, slowly decreasing your heart rate and blood pressure and some stretching. From start to finish, it really shouldn’t take more than an hour to get a great workout in..
Creating a workout plan is not actually that difficult as it comes down to 3 things, a schedule that works for you, hitting all major areas of your body consistently, and exercise selection for those body parts.

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Circuit Training for Boxing | Can You Do This Workout? | Bootcamp Conditioning

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25 Minute Circuit Training Session. Instructions: Complete each move from Set A for 1 minute each, then rest for 1 minute and do the same with Set B. Repeat.Let’s say you create a circuit like 30 seconds of burpees, 30 seconds of squats, 30 seconds of lunges, 30 seconds of push-ups. Technically, that is a small circuit.

However, to make that into interval training, you would complete those exercises, rest for 30 seconds to a minute, and then complete it again at a higher intensity.Here’s a sample circuit training workout from Ryan that works your upper and lower body, as well as your core. Mix and match the exercises below to get a total-body workout.Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a.Circuit training is an excellent option to help you lose weight along with a healthy diet.

So if you need to lose weight because you have a condition like diabetes, high blood pressure, or high.This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today. I mean come on, it has dinosaurs in it.. These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.. Okay FINE we don’t have any clients in space (yet).

An effective circuit training program to burn fat and build muscle is a great way to get into top, cardiovascular condition, as well as build and tone muscle while burning body fat. As summer quickly approaches, the idea of putting on a bathing suit starts to become a bothersome thought.Basically circuit training is done by performing one exercise after another (in a circuit, obviously). For example you might perform a set of squats followed by a set of upright rows followed by curls etc. Often people only consider weightlifting type exercises as part of circuit training, but other anaerobic/aerobic work can be included.

Because beginners won’t have the endurance for durations, begin with a circuit workout of 15 to 20 minutes. Each of the stations will be of high intensity, which means those going through the.How to Create a Circuit Workout #1 – Choose your timing intervals. When it comes to using a circuit to meet your exercise goals, choosing the right work-to-rest ratio is key.

Workout #1 Bench Press – 10 reps Bent-Over Rows – 10 reps Squats – 10 reps Rest for 1 minute.Circuit Training is Perfect for Full-Body Workouts One common flaw I see in many people in the general population: They skip full-body workouts. They get to the gym and immediately start training.Start on floor in plank on palms.

Bend elbows straight back until forearms touch floor, then push up to start.A circuit training workout can be done at the gym with equipment, at home with dumbbells and resistance bands, or on an outdoor fitness trail by alternating push-ups and squats with fast-paced.In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow.

These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.

List of related literature:

Before starting a circuit training
from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book by David J. Magee, James E. Zachazewski, William S. Quillen Elsevier Health Sciences, 2007
Circuit training tips 1 Include a warm-up and a cool-down.
from The Essential Guide to Fitness by Rosemary Marchese, Julie Taylor, Kirsten Fagan Cengage Learning Australia, 2019
The new SMEs should go through the actual training ﬁrst, then the train-the-trainer session.
from Rapid Instructional Design: Learning ID Fast and Right by George M. Piskurich Wiley, 2011
If more than one athlete is doing the circuit at the same time, follow the exercise order through to your original starting station.
from Complete Conditioning for Basketball by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association Human Kinetics, 2007
Circuit Training.
from Essentials of Exercise & Sport Nutrition: Science to Practice by Richard B. Kreider PhD FACSM FISSN FNAK Lulu Publishing Services, 2019
Circuit training is an excellent way
from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide by Physical Best (Program), Suzan F. Ayers, et. al. Human Kinetics, 2011
A sample circuit-training routine follows.
from Dynamic Physical Education for Elementary School Children by Robert P. Pangrazi, Aaron Beighle Human Kinetics, 2019
So what’s the downside of circuit training?
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults by Joseph F. Signorile Human Kinetics, 2011
Circuit training traditionally involves 5 to 15 exercises in succession.
from Encyclopedia of Sports Medicine by Lyle J. Micheli, M.D. SAGE Publications, 2010
The best circuit training setup is to have only one person per station.
from Complete Book of Throws by L. Jay Silvester, Jay Silvester Human Kinetics, 2003

Kenneth Lee

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268 comments

Anakelv 2020-08-06 - 12:20

is this circuit to be done thrice a week? Say… Monday, Wed, Friday

Mikazahn 2020-08-06 - 22:59

I did 4 rounds then jump roped for 5 mins. Took 2 min break, then did 2 more rounds and jump roped for 5 more mins for cool down. Good one to push threw thanks ��✊��

Doombringer 2020-08-07 - 09:10

One first set I was saying this is not so bad, but I really broke down on the 4th set. It had me sweating, nice workout!

Faubei 2020-08-07 - 14:38

I’m from S.A and this guys surname mean “Fucking” in Afrikaans��

Gulkis 2020-08-08 - 03:35

I did jab that subscribe button. And after that i remembered…I DON’T HAVE AN INSURANCE.

Mujind 2020-08-08 - 09:04

I thought ‘Madonna Papa don’t preach’ was about to start! ��

Saberredeemer 2020-08-08 - 19:49

I believe you should always practice skills fresh, doing skill work when tired leads to improper form and sloppy technique, in my honest opinion.

Alsafym 2020-08-08 - 22:25

Did 5 sets after that 3 rounds of 2 min shadowboxing and after that again 5 rounds of your workout, thank you so much will include this in my regular routine you motivated me so much during this routine! subbed!

Gavinrarad 2020-08-09 - 05:32

Precision striking Brother you are one of the best online boxing coach. I have a fitness channel but I learned a lot of boxing from your content. Please keep up the work.
Regards,
Gameletic

Sinworker 2020-08-09 - 17:34

Great workout!! i think you need add a bell…..I get lost in the transition from one exercise to another

Hugindis 2020-08-10 - 03:47

Does a Before and After sleep workout do anything because that’s what im about to start

Shalirad 2020-08-10 - 05:45

I wanted to find a channel about calisthenics that tells everything without separate it in 7 different videos full with bullshit for so long and now I did! Thanks!

Dozan 2020-08-10 - 08:37

Peace and love brother I like the Malcolm tattoo respect ✊��. Let’s get this work by any means necessary

Mezragore 2020-08-10 - 17:34

i almost died because of this workout EVERYONE UNSUB HIM HE THE WORST

Gorn 2020-08-11 - 06:57

I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from Next Level Diet is the only diet I could follow forever. It’s really sustainable and easy to follow.

Axedragon 2020-08-11 - 18:47

He can’t do push ups and burpees everything else pretty good

Drelatus 2020-08-11 - 20:46

Good explanation ��
I have my physical education exam tomorrow… It was helpful ��

Lazius 2020-08-12 - 08:09

All the staff have four letter names? Leon, Alex, Sven… I bet the chick’s name is Kyra (?

Gardam 2020-08-12 - 17:55

I totally love this workout. Its made me into some sort of machine bro. THANKS

Marr 2020-08-13 - 02:09

Thanks for this! I’m doing weights after this workout. Do u recommend that or another cardio workout instead?

Anakelv 2020-08-13 - 06:02

I trained before this and I did your circuit because I didn’t sweat.

Fearlessbeard 2020-08-13 - 18:15

this circuit is great! i wish you got more stuff like this! thanks a lot!

Thoginn 2020-08-13 - 21:49

Thanks JT that’s was great! Using this as my home circuit workout ��

Malalen 2020-08-14 - 13:12

Dn new subs here. Gomma go back here for conditioning! Wtf that’s fuegoooo

Adriera 2020-08-14 - 19:54

I will train until I get to 20 sets remembers this comment.
Day 1:3 sets

Maudal 2020-08-15 - 00:24

Very good circuit �� and the music is amazing �� song name is Ritornata dalla Luce Pleiades version ☺️

Garne 2020-08-15 - 13:08

Thank you for this, I’ve started this today and hope to do it every day so I can join a boxing gym and not look stupid losing all my breath ��

Lightmaster 2020-08-15 - 13:41

I’m trying this with a bad knee from injury so wish me luck fellas

Voodoonris 2020-08-15 - 23:59

Someone told me about site called NextLevelDiet. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.

Zawyn 2020-08-16 - 08:34

This is a major thing that I needed because I’m sort of out of shape I’m getting your techniques down slowly but I really needed this thank you so much

Nezragore 2020-08-16 - 21:16

those who think this is easy just increase the intensity too much then you realise how hard is this.

Adriethis 2020-08-17 - 05:09

1:14 for beginning of workout
0:44 30 second break before beginning of workout

Mavekelv 2020-08-17 - 11:06

This is arunkumar.. from India…I watch all your videos…..am so impressed……love you…

Metilar 2020-08-17 - 20:22

IS THIS LADY FROM RUSSIA? MOST OF THEM ARE VERY PRETTY & STRONG AS HELL.

Steelgrove 2020-08-18 - 01:09

Awesome video! Always looking for new workouts to mix up or add to the routine. Thanks for uploading this.

Madal 2020-08-18 - 03:12

This is do-able… Infact the pushups in the video are lame… I have been asked to do worse… it’s A good drill no doubt… but not that difficult… just 15 secs… can be done… atleast 4-5 rounds can be done easily.. and I am not even a fighter or a fitness champ

Ianlv 2020-08-18 - 14:01

Hey I love your vids and I dream of. Becoming pro and you helping me out alot

Gardakinos 2020-08-18 - 15:06

Im a heavyweight at 240lbs…imma be doing this in the morning and at night..this was a good wrkout…jus finished tbis on my vaca in Italy… Always wrkin��

Cezius 2020-08-19 - 04:11

Hi I want to lose 500 gram each week.how many days in a week should I do work out? Also how much I should eat? I need a diet plan for this.

Axebrew 2020-08-19 - 15:53

I’m a certified fitness trainer working here in Saudi for over a 10 years and i can assure you 101% that these kind of training technique really work well especially for those people have high fat percentage.

Bargas 2020-08-20 - 00:51

I was looking at things that can break people in easily if they havent exercised in awhile, thanks for this because lots of people dont know what to do.

Vukazahn 2020-08-20 - 07:13

This video was great! It taught and explained a lot more information than videos of the same subject matter that are 3 times as long as this one. Thank you so much!

Kirikelv 2020-08-20 - 10:47

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Thetaginn 2020-08-20 - 16:03

You think I was going to listen to you and click the thumbs down.. NOT today mister ☺️��

Vogul 2020-08-21 - 06:02

I was tired of premade plans that are definitly not for beginners

Kazikinos 2020-08-21 - 12:26

Thank you for this!! Hallelujah a fairly flexible how-to straight to the point!! really appreciated.

Meztirr 2020-08-21 - 16:05

Great video! Thank you for not making it super complicated and easy to follow.

Akimuro 2020-08-22 - 05:27

I have 2 works so I work monday to tuesday from 6 am to 10 pm so I wonder if this schedules still work for me or should I try something different?
I work at construction so idk if I’ll be more tired or not

Dougore 2020-08-22 - 20:27

Thanks this really helped I’m 14 and I’ve been doing calisthenics for the past few months but I was just using other people workouts from YouTube and compromising some excersises as I didn’t have the equipment but now I’m gonna make my own

Alsath 2020-08-23 - 05:27

Marisar 2020-08-23 - 08:57

Wow a guy who is actually knowledgeable in the subject matter but, also direct and concise in his lesson very nice!

Conadar 2020-08-23 - 18:05

Hi! I was planning to do workouts, is this plan right?

First Week
Monday ��upper body
Tuesday REST
Wednesday REST
Thursday �� lower body
Friday REST
Saturday REST
Sunday REST

Second Week
Monday ��upper body
Tuesday REST
Wednesday REST
Thursday �� lower body
Friday REST
Saturday REST
Sunday REST

Third Week
Monday �� upper body
Tuesday ��lower body
Wednesday REST
Thursday ��upper body
Friday ��lower body
Saturday REST
Sunday REST

Fourth Week
Monday �� upper body
Tuesday ��lower body
Wednesday REST
Thursday ��upper body
Friday ��lower body
Saturday REST
Sunday REST

Fifth Week
Monday �� upper body & lower body
Tuesday REST
Wednesday �� upper body & lower body
Thursday REST
Friday ��upper body & lower body
Saturday REST
Sunday REST

Thank you for the informative video! You’re awesome! ��

Kigalkis 2020-08-24 - 00:05

I have a bachelors of honours in sports science degree and i can tell you guys confidently that this video covered and summarised every important aspect there is to get fit and active in such a short video. ��. Subbed!

Kirirne 2020-08-24 - 05:12

Is it really important to rest? I usually feel bad after I take a rest day, like if I’m losing everything I worked for. My plan rn is to just do the same upper body workout everyday but Ik theres more i should do so I was wondering if you could help? I’m not a beginner but I’m also not a pro

Shagul 2020-08-24 - 13:33

Monday:chest workout
Tuesday: back workout
Wednesday:leg workout
Thursday: shoulder workout
Friday:bicep-tricep workout
Weekend rest or just a walk
Is it good…??
I’m overweight and trying to lose some weight….

Auritus 2020-08-24 - 20:52

Said if I wasted your time im like dude you are the first person to actually help xD

Moogurg 2020-08-25 - 09:37

Do natural popular weight loss method like Custokebon Secrets really work and if so, how effective are they? We’ve heard several awesome things about this popular fat burn methods.

Alsanin 2020-08-25 - 20:25

I do sets and reps for two weeks…and circuit training for the other two weeks

Granilmeena 2020-08-26 - 01:03

I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.

Keginn 2020-08-26 - 05:24

I still don’t feel able to create such a plan for myself that I know will be perfect for me. BUT, your advice, video style, explanations and so forth were of such a nature I can only applaud you and say; Well done, and thank you.

Mavelanim 2020-08-26 - 11:55

Thanks for posting sir:) viewer all the way from the Philippines

Nuadagamand 2020-08-27 - 06:43

Hello, thanks for the video but what workout to do for beginners? Like what body parts to workout? Any workouts?or maybe just full body workout?
that would be great if you answered!!!
Thanks ��

Agamalmeena 2020-08-27 - 12:07

This was extremely helpful! Very concise & easy to follow! Thank you.

Beazelanim 2020-08-27 - 21:22

One Question:
If I try to do 3 rounds of circuit training and for example pull ups i
can do 12 pull ups in the first, 7 pull ups in the second and only 2 or 3
pull ups in the third round. Is it better to do less pull ups in the
first round like 8 to do constant pull ups every round or should I go on
like this?

Saithiron 2020-08-28 - 02:43

What can I do for toning and loosing belly fat?? I do dance for one hour.. and other help my mom for one hour.. I do crunches.. bicycle crunches and plank twists.. everyday…

Axeweaver 2020-08-28 - 08:38

I knew which foods I need to eat to lose weight, but I didn’t know how much. Diet plan I got from Next Level Diet contains portion sizes for every meal. Fantastic!

Landariel 2020-08-28 - 20:59

Hey I’m planning to work out the whole summer but the thing is I don’t have that type of equipment and I’m only 15. Is there any home exercises that I can do for lower and upper body workout?

Kergas 2020-08-29 - 01:58

I use work outs to let out my anger and aggression. I just want to do it properly so i can get something out of it.

Arashilmaran 2020-08-29 - 04:27

idk if this is a dumb question but does this help lose weight

Voshura 2020-08-29 - 22:03

Wow! I just found website NextLevelDiet and read their fitness tips and recipes. I can’t wait to get my diet and training plan from that site and transform my body. Summer body, here I come!

Buzalas 2020-08-30 - 00:33

hi! i’m a 12 year old active athlete/basketball player. twice a week, i go to a speed and agility sports training place. i’m having a lot of trouble figuring out my routine. should i be working out on the days i go to the sports place, and what parts of my body should i be targeting at this age? i really hope you can help me because i’m having a lot of trouble ��
this video was awesome and helped me get an idea of what i want to do!! thank you!

Badred 2020-08-30 - 15:45

I was very skinny and after changing my diet I finally started seeing results. I didn’t know anything about training and diet, but my friend told me for the website called Next Level Diet and I just followed their diet and training plan. They have amazing tips 😉 check it out

Mezisho 2020-08-30 - 23:35

I lost over 20lbs in two months. Just visit a website called NextLevelDiet, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack:D

Bunrad 2020-08-31 - 01:34

This is very useful information and you are very clear and precise

Conius 2020-08-31 - 11:05

Hi Gabo! Thank you for another amazing video. I’m a big fan of yours. I have a small question I usually have very limited time for my work out, so I prefer to do circut training because in that way I can do everything fast and still do a lot of reps. Question is if I make sure that my muscles are tired enough at the end, would this type of training be good for muscle growth? Thank you!

Goldshaper 2020-08-31 - 18:49

Well during this qurantine one may get easily messed with tons of channels,but your video has covered all the aspects,not concentrating on unnecessary stuff,and has quality content,after watching this video I got all the information I need for working out��

Moonraven 2020-08-31 - 21:11

“the first factor is your time and availability” bro I good news for the next like half of a year

Morr 2020-09-01 - 07:00

Hey thanks i have some workout equipment at my home but i didnt know fully how to do a workout properly thanks for the kinda tutorial im going to probably end up watching like all of your videos so thanks �� stay safe and healthy in Quarantine.

Beazedwyn 2020-09-01 - 16:57

I got my diet plan from Next Level Diet and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

Galak 2020-09-02 - 01:58

I think this comparison is a bit one-sided. Although rest times between sets are typically shorter than in traditional training, the rest time does not have to be so low that you cannot complete your exercises with correct form. Here is a study that compared the high-resistance circuit training with traditional strength training: https://www.ncbi.nlm.nih.gov/pubmed/21659889
tl;dr: HRC training promoted a similar strength-mass adaptation as traditional training while using a shorter training session duration. Also it proved superior in decreasing the bodyfat percentage.

Yozshurg 2020-09-02 - 16:30

I lost 25kg with plan from website *Next Level Diet*. They have amazing team that helped me to get my six pack:D

Burithris 2020-09-02 - 23:12

my option for organizing a training venue
https://www.youtube.com/playlist?list=PLaLpcICIjxs4DFVja-5CaLuAJ19IbmP37

Saithiginn 2020-09-03 - 03:12

Visit website called NextLevelDiet and get complete guide for your transformation. I got personalized meal plan for 28 days which contains ONLY food that I have chosen. They provided me with complete DIET PLAN for 30 days with TRAINING PLAN included and I finally started seeing results.

Vir 2020-09-03 - 09:12

I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit Next Level Diet and get a real diet, stop taking fuc*ing pills.

Paingrove 2020-09-03 - 15:02

for a beginner like me how does this routine sound:
Mondayupper body
Tuesdayrest day
Wednesdayactive rest day
Thursdaylower body
Friday rest day
Saturdayactive rest day
Sundayrest or active rest day

Sharpweaver 2020-09-03 - 20:58

The most effective video ever, because there is a big confusion about how to train calisthenics sets or circuits?!
Thanks for the important content man.

Windfont 2020-09-04 - 11:13

Hey man, i really like the video but i have one more question: how many sets should i do per exercise?

Malkree 2020-09-04 - 19:48

What is Custokebon Secrets? We have noticed numerous awesome things about this popular lose weight method.

Bludfury 2020-09-05 - 05:35

CommentPersonally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from NextLevelDiet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals

Memuro 2020-09-05 - 11:23

I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDeit proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals

Rockbringer 2020-09-05 - 17:16

I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from Next Level Diet and followed their tips. Thank you #*Next Level Diet*

Gadi 2020-09-05 - 21:49

Can I do the same work out 6 times per week?
Like full body work out.
For upper body: Biceps curl, overhead, knee push up, shoulder tapping
Ab work out -leg raises, flutter kick, bicycle crunches, heel touch
Lower body lunges, side by side squat, goblet squat.

Is it okay?? Please answer huhu. Been doing this for a month with 1 day rest and havent seen any results.
🙁

Shagore 2020-09-06 - 14:25

I wish you were my personal trainer! thanks for the advise!!

Kirinadar 2020-09-07 - 01:24

Hi, I have been doing this workout plan for almost a week now and it seems to be working. My body seems to be bigger and more toned than last week. Here is my workout plan:

Monday: Cardio
Tuesday: Lower Body
Wednesday: Upper Body
Thursday: Total Rest
Friday: Lower Body
Saturday: Upper Body
Sunday: Cardio

Siralis 2020-09-07 - 03:54

Is this good? Per week. Full body workout—running—leg workout—abs workoutdouble chin workout rest and then back again, I am a beginner but I intend to work everyday and lose weight fast.

Delalbine 2020-09-07 - 16:25

Good video,I was just wondering if this is okay (at home)
MondayArm workout with barbell+ weighted diamond push ups
TuesdayCalisthenics Chest workout
Wednesday-Same as Monday
ThursdayHome 15 min back workout+ Calisthenics leg workout
FridaySame as Wednesday and Monday
Saturdayrest
Sunday-rest
On my active days I also like to do a 5 min forearm workout and a 7 minute abs workout every night. I get some cardio in also throughout the week. I am wondering if this is okay to do, I’m 15. Thanks for the video.

Ironkiller 2020-09-07 - 18:57

This video has good advice, but I’m not sure about the best diet plan that I need to work with, only because I have never taken any. Anybody tried the Custokebon Secrets? I’ve noticed many people talk about extraordinary things about Custokebon Secrets.

Dazan 2020-09-08 - 06:00

Is it okay to do hiit everyday??I am trying to lose my lower body fat

Cerewield 2020-09-08 - 15:13

What type of push up do I need
To get wider? In body cuz I’m skinny.. also how many push ups sets and reps

Gajora 2020-09-08 - 23:05

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| Brandan Fokken’s Full-Body Circuit Workout |

Complete 3 rounds. No rest between exercises. Rest 3-120 sec. between circuits.

1. One Arm Dumbbell Preacher Curl: 10 reps (each side)

2. Triceps Pushdown: 10 reps

3. Leg Press: 10 reps

4. Calf Press: 10 reps

5. Front Plate Raise: 10 reps

6. Machine Bench Press: 0 reps

7. Reverse Flyes: 10 reps (bent-over position)

8. Seated Cable Rows: 10 reps

9. Pullups: 10 reps

10. Ab Crunch Machine: 10 reps

11. Dumbbell Squat to Shoulder Press: 10 reps

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Voodoonris 2020-09-09 - 08:21

I’m gonna do this tomorrow. Should I do it before or after my weight lifting?

Fordrenn 2020-09-09 - 16:53

BS. Who the heck has a full gym to themselfs for this to be accomplished even for just the one round?!

Tegamand 2020-09-09 - 20:33

amazing, but it need empty gym so you can do that freely otherwise no chance to reserve all those

Gholbiath 2020-09-09 - 22:54

Awesome circuit, this is what I’m gonna use as kind of a starting out, regular daily routine. Rather than just having upper and lower body workout days, until I’m at the point where I’m in great shape but want to focus getting bigger, say traps. First step is just going to the gym and especially at first, I like to get the whole body asap and gtfo lol. Between hitting the bags and footwork practice, then this routine at least 5 days a week… ima be yoked

Malabar 2020-09-10 - 07:05

Mann, its taking so much time. Im doing 3 at the time, crazy line at gym but still over 35 mins now and have 2 more

Sakazahn 2020-09-10 - 16:07

Natty people need to realise how effective this is as compared to training body parts in isolation. Great job!

Rainworker 2020-09-10 - 21:14

Man I love how sharp and deep you are explaining everything. Makes the video a lot more interesting to listen!!
All the best man 😉

Dim 2020-09-11 - 13:18

I’m gonna do it Tomorrow but only once. And. Work my way up Like

Kulakelv 2020-09-12 - 00:21

Dude…. i stopped the video when he started off with the preacher curls

Sharne 2020-09-12 - 07:15

Since I went from upper/lower body days to circuit training I find my results for cardio and strength have been much better. And yes, the key is not overdoing it. I was doing too much weight when I first started and I was completely out of gas halfway through my workout. Now it’s 1 set of 10 reps for each exercise and I change up the weights for muscle confusion every other workout go up or down 5-10lbs for that session. Also important is to try and do the reps more eccentrically. There’s way more benefit to that than tossing weights up and down. And I’d skip the crunch machine and just plank and lower leg raises. Nice circuit otherwise. Very efficient.

Burgas 2020-09-12 - 15:53

Anyone else think he looks identical to Casey Neistat during the workout example vids?

Adonn 2020-09-12 - 19:41

this workout would be great with the following reasons: 1)if you have your own gym, 2) simply does not care about others and 3)does not mind getting smacked by a barbell.

Kazilar 2020-09-13 - 06:13

Not practical..11 exercises, 3 sets, minimal rest?? Got to buy a gym first..

Sternbeard 2020-09-13 - 18:27

If I can manage to finish one of these circuit I will be fine with that

Darkpick 2020-09-13 - 20:57

The BGM is really a big turn on.
This video feels like a MI trailer

Irondefender 2020-09-14 - 08:16

Hi i really want to do one leg squats but I can’t even sit into position without falling. What do i have to stretch to be able to just sit with one leg in front of me before i push up. I feel like my ankle is tight and can not bend enough to support me sitting on one leg. Thank you

Mooguzragore 2020-09-14 - 15:55

Because of that guy IN the gym have dudes and girls who losing 34 gym equipment in the same time:D:D

Kitilar 2020-09-15 - 01:52

Thank you for another useful video calisthenics movement, so what is the ideal workout routine to build muscle mass and learn special skills like planche,front lever, human flag, handstand push ups, muscles ups
So please help me with it

Kazrajin 2020-09-15 - 08:19

I’m thankful there’s a video with Demonstration on it Most of the guys on here do to much talking and no showing thanks for the video will give it a try

Voshicage 2020-09-15 - 15:05

Good tip, but no need for the loud music I guess. Just too much noise. Thx for the tip, and may you can tell us a tip for the cardio also.

Mnerad 2020-09-16 - 01:28

I did this workout today and included face pulls. Did 3 rounds of it. It was great. My question is…..should I be doing circuits like this or bro splits to stay lean and cut?

Runefont 2020-09-16 - 08:16

The arnald press is wrong you need to turn them wider to incorporate the shoulder as you twist the weight

Meramar 2020-09-16 - 15:48

This circuit workouts in the gym is for a fitness model with an empty to workout in.

Bladebrew 2020-09-16 - 21:26

I am new to this, Just started working out but is this good to build muscle?

Nalmelis 2020-09-17 - 09:38

i wish my channel grows. i want to do a lot of videos on fitness.

Stoneskin 2020-09-17 - 18:25

Thank for a great video!

For me, I just currently do a circuit training with similar rest times to normal training (Depends, I just rest the amount of time I feel necessary).

Just to emphasize my point againThis is not exactly “Circuit training” as portrait in the video, Because of the difference in rest times I mentioned.

What I noticed is that my training sessions are much more effective time wise, but still maintaining the same Volume per exercise.

Hope that helps someone. Jut give it a try!

Centribandis 2020-09-17 - 22:48

Can I replace machine chest press with bench press and substitute squat and deadlift for other ones?

Burilsa 2020-09-18 - 07:26

Can we perform it daily, 2times this circuit for loosing weight

Mozilkree 2020-09-18 - 16:17

I did 2 sets of each workout minus the back exercises and repeated its 3 times. Crazy pump!!! Starting to really like full body workouts

Agamarne 2020-09-18 - 21:17

Could i just do 3 sets in a row of each exercise instead of a circut because yeah my gym is packed always

Perdred 2020-09-19 - 03:06

Thank you for this video. Every other work out video is some crazy routine and has 30 minutes of them talking before the actual work out begins. This is straight forward, to the point and clear with examples. I will continue to follow Fokken!

Direcrusher 2020-09-19 - 07:32

Notice the wobble in his legs with the light weight Arnold press? This is why you do real leg work and not just leg press kids…

Fejar 2020-09-20 - 01:15

For each circuit do I do sets for each or 1 set each and move on

Gholbilune 2020-09-20 - 07:28

So I thought it was gonna be like 3 workouts, 3 sets each and then you rest. Move on to the other workouts, 3 sets each, and you rest. But since you have to do everything and circuit back, I guess I’ll just do 3 workouts 3 sets and then rest, do the other. Since nowadays gyms are full with inconsiderate people..you might pause and feel nothing..

Yor 2020-09-20 - 10:41

Is there some kind of realistic workout like this that can be done at a gym? I can understand doing the same exercise or exercises using the same equipment back to back but aside from owning a full personal gym these types of workout plans are useless unless you go to an empty gym.

Munilune 2020-09-20 - 22:18

Okay, so I tried this today and damn near died, I barely made it through the third circuit, great video and keep me coming

Shalilas 2020-09-21 - 06:13

Can I do the circuit 6 times a week sir?
If yes why and if not why?

Milar 2020-09-21 - 12:28

The gentleman has a very holistic approach towards circuit training.Really respect for your sweat and knowledge.Almighty bless you.

Hugelv 2020-09-22 - 02:42

This type of workout is tough to do when the gym is busy, which is almost all the time

Malamath 2020-09-22 - 07:03

i want to look like the guy in this video. how can i achieve that?

Thordithris 2020-09-22 - 08:19

Hi! what if you’re beginning, and 15lbs overweight. Would you recommend reps and sets and build up strength along with it, or circuit to increase endurance and fat loss then switch it to reps and sets?

Shabei 2020-09-22 - 20:23

Les épaules relâchées et les coudes déverrouillés sur les tractions, les épaules en avant et les coudes verrouillés sur les dips… Ce sont bien des erreurs à éviter non? Je suis étonné de voir ça sur une athlète qui, de toute évidence, fait ce genre d’exercices depuis un certain temps:)

Perdred 2020-09-23 - 09:51

Hi man, thanx for your effort, really helpful, And if you were honest, do you use dumbells or barbells for muscle building or whole your body’s muscle is built with only calithenics exercise like pull up, dip and push up?

Windbringer 2020-09-23 - 16:57

Is it okay to mix circuit and reps??
Example
Monday -reps/set
Tuesday rest
Wednesday circuit
Thursday rest
Friday reps/set
Saturday circuit
Sunday rest

Yozshurisar 2020-09-24 - 01:56

Ambos funcionan para construir músculo?? nose si entendí bien la úlima parte. o uno es mejor que otro para esto?

Dalalbine 2020-09-24 - 08:22

Best channel on YouTube but underrated coz most wants only workouts…but this is awesome love from India ��

Nuadara 2020-09-24 - 15:40

I’m new to this channel but holy shit I don’t know how to thank you for all this info. Been doing calisthenics for quite a while and was a bit confused how to build muscle and learn skills. Mad respect, you gained a new subscriber! ��

Moogumuro 2020-09-24 - 22:10

Hey saturno please reply…i started circuit training 3days ago before it i did sets reps…i am facing low testosterone issues…what should i do help

Yozshukora 2020-09-25 - 10:33

Hi guys I love your channel! I found so many of your videos very useful, but I didn’t found an answer to a question I have: I’ve been training calisthenics for around 2 years, this year I wanted to mix also some weights/ powerlifting, but sadly I’ve injured my shoulder, so for the past 6 months I couldn’t workout. My question is how fast will my muscle memory get me to where I was before and should go back to only calisthenics till I get back in shape or should I try to do also some weight lifting? Thanks!:)

Kijas 2020-09-25 - 16:31

Thank you very much for this video! I have been searching for an answer like this for a long time!

Cefyn 2020-09-25 - 22:44

Can do TRX exercise after calisthenics.Hey boss PLEASE reply ��

Tauramar 2020-09-26 - 02:07

Plz put your camera higher and show us more of your beautiful face! ☺️

Malmaran 2020-09-26 - 18:11

I sometimes do both in the same workout. Between circuits, I’ll do full-body endurance work (like boxing or swimming) before doing the circuit again.

Ianwyn 2020-09-26 - 23:41

Is it good to mix it for exemple: 2 days of reps sets and 2 days of circuit in the week?

Oghmara 2020-09-27 - 01:41

Those burpees are the easier type! Chest to floor is the way we go in our club

Morg 2020-09-27 - 09:07

Just been watching your videos, just found your channel recently. And honestly, there is nobody who gives out this much beneficial information on youtube. Definitely the best calisthenics/training and mobility/flexibility channels out here on youtube, and a very real and humble personality especially when other channels just run out of ideas and post random rubbish workouts that i know for a fact that they don’t even train. 1million subs is coming bro.

Goltigul 2020-09-28 - 03:46

How can i train for explosive strength with circuit or sets and reps?

Moonmoon 2020-09-28 - 06:45

hi! i would love to know your opinion bout this kind of workout programs https://chloeting.com/program/

Pesida 2020-09-28 - 15:52

Probably the most informative calisthenics videos on YouTube. Mis respetos and un mil gracias��.

Grilore 2020-09-28 - 22:31

hello gabo!:) i have a question, what do you think about Superset? Example: pull ups,dips and rest and repeat the circle. I have goal building reps in basics exercises so strength and strength endurance..For me its like classic sets and reps combine with some little circuit principles, building strength/muscle mass and too some strength endurance/condition.
I’ll be glad for your answer. Greetings from Czech Republic!

Felodi 2020-09-29 - 11:11

Hey man, I really like how you broke these 2 styles pf training down and mostly like how you use “space, stars, planets” as your theme. I hope you don’t mind I take these styles I learned from you for my own channel. lol

Agamahelm 2020-09-29 - 19:21

So what if I do circuit but only with 2 excercises at a time? Say I alternate between pecs and shoulders?

Kathrirus 2020-09-30 - 02:50

Dunno if im wrong but imo circuit is a bit more though for brain

Agamarne 2020-09-30 - 13:25

I am currently going with bi-sets. I do mini-circuits of two exercises that focus on different muscular groups (ex.: squats and calf raises) and then take a 1-2 minute (depends on the exercises) rest between them. I complete an amount (4-5 bi-sets) and then move on to the next pair of exercises. I’ve been feeling improvements and my workouts go way faster, although slower than a circuit. What is your take on this kind of approach, Gabo?

Turamar 2020-09-30 - 20:01

the circuit trg built my endurance, R&S = focus muscle grp trg. e.g. if I keep doing muscle ups trg, that’s the upper body focus.

Motaxe 2020-10-01 - 03:43

What if I did S&R on Monday and Friday, and Circuit on Wednesday, and flip that the next week? That way I get the benefits of both worlds with minimal sacrifice!

Moragrinn 2020-10-01 - 11:41

Great topic, you covered it in a very accurate way, thank you for your ongoing commitment Gabo!:-D
My personal approach is reps & sets PLUS “active waiting” on the cross trainer (just light movement at moderate speed) and mobility drills between the sets.
This way I am moving constantly, it´s similar to HIIT training. I found that method great to get lean while building strength and muscles at the same time.

Marn 2020-10-01 - 15:10

Hey Gabo, great video as always! I wish to learn the planche and the handstand. My thought was to follow your intermediate full body workout one day and a tuck planche work out along with some handstand and core the next day and rest on weekends. I am in school which means i dont really have that much time. Will my planche progression really be hindered by this style that i am thinking of? My main goal is strength and not so much of endurance. Is circuit style not really not suitable then? Thanks and lots of love❤

Goltimuro 2020-10-02 - 03:27

Hey Gabo, how do you usually schedule your workouts to balance resistance training (Calisthenics or Weights) with Yoga?

Braramar 2020-10-02 - 09:44

Thank you for the video, sir! You have a VERY SICK gym/playground set-up! More power!

Iansius 2020-10-02 - 16:21

Can you give an example of a good bicep with sets and reps that only use only bodyweight like pull ups

Andronius 2020-10-03 - 02:11

Hello, I was wondering if this is a good plan

Monday Wednesday and Friday
0:00 to 5:00 Warm Up
5:00 to 20:00 Jogging
20:00 to 45:00 Upper Body Workout
45:00 to 55:00 Core Workout
55:00 to 60:00 Cool Down

Tuesday Thursday and Saturday
0:00 to 5:00 Warm Up
5:00 to 20:00 Jogging
20:00 to 45:00 Lower Body Workout
45:00 to 55:00 Core Workout
55:00 to 60:00 Cool Down

Mugor 2020-10-03 - 09:36

I enjoy doing this routine! I’ve done it twice and it is perfect! I like to hit a body circuit at least once a week. Thank you for sharing!

Ironworker 2020-10-03 - 19:04

Mezahn 2020-10-04 - 02:02

This guy has a great fluidity to his technique, and the accompanying music is perfect tempo. looks like a great conditioner.

Mucage 2020-10-04 - 04:48

Hate vids as if you jad the gym to yourself. And if seen Douches who think they have the gym to themselves during peak hours.

Buhuginn 2020-10-04 - 09:14

You can also combine this 2 Methods in one Workout. For myself i do reps/sets at the beginning as skills, and to finish the workout i do a circuit basic style with pull ups dips and so on.

Rainbrew 2020-10-04 - 18:22

I try to do sets and reps for body parts I want to increase strength, and after that I do full body circuit workout but with easier progressions for body parts I did sets and reps for.

Rainweaver 2020-10-05 - 05:53

I just mix both methods, half of the week I do circuits and the other half sets and reps. Awesome video Gabo. Gracias por la informacion, muy util

Centri 2020-10-05 - 20:18

great video. can you please do a nutrition video. thank you.

Badi 2020-10-05 - 23:11

Now, I use circuit training because i want to get more repetitions and endurance, but now i want some strenght and i don’t exactly how to train for that…:)) i don’t know rep range..etc for that.

Terus 2020-10-06 - 08:28

Please please help me I am a 37 martial artist I love bodyweight training and I want get stronger bigger legs. Improve flexibility and protect my lower back. Any advice?

Kataxe 2020-10-06 - 21:57

If I am trying to increase my max reps, then should I train circuit style?

Whisperbearer 2020-10-07 - 01:45

Love circuits, it saves time and you still feel like u got a good workout in ��

Beaze 2020-10-07 - 05:21

Hello Gabo! Thank you for your videos. Finally explained:) I’m going to subscribe to your website program to show my appreciation for your work, your videos. Best regards, Adrian

Thodor 2020-10-07 - 10:54

Why not both? Circuit training is good for a quick metabolic workout and endurance, sets and reps increase strength. I typically do sets/reps in the beginning of my workout then finish with circuit training ��

Tojin 2020-10-08 - 02:18

I’m switching to circuit training. I was doing typical weights/calisthenics followed by a half hour of LISS cardio, and it wasn’t doing much for me. Circuit training kicks my ass so hard that right now, I can only do a single circuit; if I try another, I’m shaking so much I can’t get through another set. It’s going to take me a while to build up to 3 circuits.

Zolokora 2020-10-08 - 14:28

Man gabo I’ve heard people explain this to me more than once online and I never got it till now how you explain it while doing it in the video thank you man it makes so much sense what you doing and saying I learn by image a lot better I must admit I don’t think I listen as well but I don’t let it stop me from learning thank you gabo your Jamaican fan always

Bandisida 2020-10-08 - 19:37

i used to think that it would be awesome to have a big gym and teach calisthenics to everyone to earn money but…. i find it more gratifying to just train people who are indeed interested in self growing, and have the intention and will to train. They might be way less people but they are genuine and doesnt take up my time, though i dont earn anything hahaha

just like gabo said, it depends on our goals and what we want to do. which is also the same mentality we gotta have in our daily life decisions.

Love the content. it is genuine, educational, and displays excellent vibes. (unlike that cocky chris heria haha)

Megul 2020-10-09 - 04:52

Love this channel �� the reason I got into calisthenics. And I got a good laugh out of those outtakes ��

Felhalv 2020-10-09 - 08:06

My goal is to gain muscels… Can i train rep for 2 days.. And circuit for 2.. And 1 day for skills..????..

Nikocage 2020-10-09 - 22:55

What about doing circuit training by hitting different muscles groups?
Like:
1pushup
2dragon flag
3calf raises
4pullup
5squat

Magesmith 2020-10-10 - 03:47

In my current workout routine I mix circuit and reps and sets training. 4 workouts a week, 1 workout reps and sets, then 1 in circuit, and so on… I got a lot stronger and leaner so it seems to be a good idea:)

Arashicage 2020-10-10 - 09:14

Is there anyone who can explain a workout for me I’m 14 and I have been doing sit ups crunches planking push ups the weights Squats I was running but my dad said he was getting to old and couldn’t be bothered but am I like supposed to do all the exercises I’m doing all in one day because I have been taking one minute breaks so please may someone tell me am I doing wrong please because I had a book for workin out it was my grandads it was from like 1940 with Arnold Schwarzenegger and it had all the this exercise map in it in stuff

Umntrius 2020-10-10 - 19:54

Hey Gabo wanner ask if you never have tried intermittent fasting or you can make a video about it:) and thank you so much for your help with my training and i will like to know more about intermittent fasting and if it healthy for me i have a body fat on 7,5-8,5:)

Taugis 2020-10-11 - 03:09

I found that most abs tutorial video follow circuit set, why?

Blackseeker 2020-10-11 - 09:29

Hi Gabo, I usually implement a hybrid method between circuit and reps&sets. I would typically perform supersets of antagonistic muscle groups (Example A: Push ups + Australian Rows; Example B: Pull ups + OH Press; Example C: Ring bicep curls + Ring tricep extensions) I get a lot out of this style of training as it allows me to get in plenty of training volume, it helps me recover fast between sets, it promotes structual balance across my muculoeskeletal system and it challenges my cardiovascular capacity.

However, I do agree on the underlying conclusion of your video. Keep up the awesome work, man.

Anarari 2020-10-11 - 10:58

Awesome vids as usual, huge fan here! Just wanted to clarify cause for some reason this topic is still difficult for me to understand. Reps and sets would be best if I can do my basics but am not strong enough to start skilltraining yet? My goal is not aesthetics but purely being able to do all the cool skills you can do. For example my pullups are clean but for now I can only do like 9 in a row, not enough to start front lever training. I do full workout 3x week with as much handstand, mobility and other stuff in between as possible cause I hate rest days. Do I keep this up or should i go for circuit to get to that 15 rep range and the strength to start skilltraining?

Ballandis 2020-10-11 - 18:28

My workout is a brosplit circuit workout of high volume or as many reps as I can in a minute with 20 seconds of rest in between exercises.
I give myself up to 2 minutes rest before I repeat the circuit agian.

Ballariel 2020-10-12 - 14:14

Can we do this workout everyday…is their any harm in this?

Tho 2020-10-12 - 15:59

Bro u are my idol for this year. I am fully focused on you tried thenx., then weighligting and now i dedicate to you…/\\.. fanboy alert…
Great content. Keepup the good work. Gonna spam your channel like this.

Mazutaxe 2020-10-12 - 20:27

Great…Do you lift weight also..Or.Only circuit training like push ups.. pull ups.. squats are enough to get a lean an imposing personality and body like you..I am more into hath yoga..how can ww include yoga with exercises together before or after…What’s your take on surya namaskar..??

Moogumuro 2020-10-13 - 11:19

Love your videos Gabo, I use your morning yoga routine every morning I can! I have used reps and sets for a while but may look into circuit training, it’s hard to break out of the body builder mentality once your set in it!

Doomwood 2020-10-13 - 18:10

Started doing circuit training a month and I definitely see an improvement.

Whitegrove 2020-10-13 - 22:32

Make it simple. Visit website NextLevelDiet, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #NextLevelDiet

Vizuru 2020-10-14 - 11:33

In my optinion, circuit training is only suitable for Cardio training (not the way we max out every single exercise, the way I’m talking about is chosing an 15+ RM exercise, doing 8-12 reps and combine 3-5 exercise of full body as a circuit). But I’m very confusing how some people can make incredible progression with Circuit training, their genes are so powerful, is it? Some people can do hard moves and their training program shit, but they still progress and stronger than me, I’m so confusing.

Pureforge 2020-10-15 - 00:01

I did circuit training for a whole year before switching to a reular program with less reps and twice more sets. It takes forever to finish though.

Malabar 2020-10-15 - 03:35

My opinion is if you are not training in a professional capacity, it should not matter, since both method could be incorporated in an exercise routine.

Tok 2020-10-15 - 14:12

I’m going to try this tonight but I have a couple of comments:

Its impossible to do his without rest in between if you are in a public gym. Rest would be 30 sec at least (I may up the reps in that case)

He says in and out but this would probabaly still be close to an hour (which is still pretty good)

For a regular guy at the gym. I may do the program as a circuit, but exercises in in groups of super sets.

Or like one chap said, do all sets together then change exercise

Good stuff

Muril 2020-10-15 - 22:04

Could you possibly obtain better strength and muscle growth by grouping movements that work on different muscle groups, say squats and push-ups, combining them into larger alternating sets with 1 minute rests, before moving onto another pair of upper and lower body exercises?

Nalmedi 2020-10-16 - 03:46

This is what we focus on for combat sports. Doesn’t matter how hard you can hit if your gas tank empties and these kind of workouts greatly help to increase how far you can go before gassing, if at all

Yggnn 2020-10-16 - 10:47

This is the big weakness of the btx barstarzz program. You may be able to do the required reps for the first or second round but then your reps will decline��.

Gatus 2020-10-16 - 18:29

Just increase the rest period. It’s not rocket science. In regards to strength and circuit training.

Shaktilrajas 2020-10-16 - 22:04

This type of workout isn’t needed unless you’re an athlete or fighter. if your goal is to build muscle, than do the BASIC workouts/exercises that recruit the most muscle fiber. If you’re trying to burn fat, do cardio. Circuit training will help a bit with both, but won’t maximize either of them nearly as well. I’ve been in the gym for 20+ years. I’ve never seen so many different type of people workout as I do these days and Ive also never seen so many people look the same day in day out doing these circuit workouts. If your goal is to just get in shape, go at it. But if you want to maximize muscle and fat loss, don’t do circuit.

Grage 2020-10-17 - 12:52

Why does the girl do pull ups without engaging scalpula first? Or does it just look like she is shrugged?

Ceri 2020-10-17 - 18:53

You just made it all clear to me. I had some disvantages of the circular training when I I was using a wrong program for the beginners made by one reknown channel. Your program, on the other hand, has given me incredible results within just 3 weeks.

Taugis 2020-10-17 - 21:24

I would think that you could build muscle with circuit training. If you simply make a a split style circuit (push, pull, or push, pull, squat) that fatigues the muscle to a high degree, would the muscle not grow to adapt to that? It’s like training pull-ups to failure, for 2-3 sets and that will make the muscle grow. When the pull-up gets too easy, do archer pull-ups. Like a progressive workout to failure but circuit style.

Akinojar 2020-10-18 - 04:05

I think he’s going too hard. I stay fit at 44 with frequent circuit training, and occasional pure strength sessions. my cardio is not bad even tho I don’t train for that, and I out lift young guys and big guys my age at work (construction)

Burilsa 2020-10-18 - 21:22

What about training in a circuit, but with something close to normal rest periods? Ie suppose your workout would have been 3×5-15 pull ups, 3×5-15 ring press ups, 3×5-15 pistols. Is there any disadvantage to cycling through the exercises, rather than doing 3 sets of each before starting the next? Intuitively it seems like the former approach would allow you to do slightly more total reps since the major muscles groups worked in each would have substantially longer before getting used so intensively again.

Direseeker 2020-10-19 - 06:57

I want to get strong and build athlete body as well…Should I follow circuit training with 2-2sets or just do the max sets of a particular exercise in a routine?

Kajijind 2020-10-19 - 13:41

my circuit training are 5 sets. every set are
squat jump push up jumping jacks calf rise ( no weight ) plank and sit up
is that good enough?

Morlubandis 2020-10-19 - 20:48

Sooo My routine is like thing,
10 Pull ups, 10 Squats, 10 Push Ups/ 10 Dips, 10 Abs Exercises ( All with different Variations)
How will it help? Been doing it 1-2 months, Seen improvements

Stonerunner 2020-10-20 - 08:17

I always do superset between 2 exercises such as chest & back, bicep & Tricep in the gym due to limit of time. Is this a bad thing as well?

Brightfire 2020-10-20 - 14:53

What problems can Circuits have on Ligaments and Tendons?:O

Bunaya 2020-10-20 - 18:39

i’m not really into chicks like this… but this chick is sexy as FUCKKKK… whether a chick is a gymnast or not… they still have sexy legs and ass… and thats all i care about…

Moralmeena 2020-10-21 - 02:13

Alex kindly provide information on how to gain muscles as well as strength

Siranaya 2020-10-21 - 12:35

I reckon this chick and the baldie are related since they seem to have similar facial features.

Felhawield 2020-10-21 - 23:56

With calisthenics I prefer focusing on strength and time under tension. So I’ll do straight sets/2-3 min rest periods. Then I’ll do conditioning after (hill sprints, battle rope, etc). I feel like by keeping the two separate you make gains in both. Circuit training is more about conditioning only.

Blackshaper 2020-10-22 - 07:57

So, first I gain the muscle-mass then maintain it with circuit training?

Anararne 2020-10-22 - 10:08

I want to be able to do more pull ups and eventually build up to a muscle up. Is that considered strength endurance training with that goal in mind

Dorilar 2020-10-22 - 19:46

I do this workout twice over and I have to say I’m in great condition in lockdown from this video ��

Yozshurisar 2020-10-23 - 08:36

If the goal is not strength and muscles building. If the goal is to have a lean body, then what type of training would you recommend? Thanks in advance.

Faera 2020-10-23 - 12:26

Hey Alex,
I would like to train for strength and skills. I’ve been watching your videos and love the information I’ve been receiving! If I wanted to learn skills and gain strength could I do Strength/Skill training (High intensity longer rests) in the beginning of a workout and then hypertrophy training after? If so, should/could I do it almost every day like a Monday Friday? Also how big of a roll does time under tension play when it comes to intensity? if I do one pull up at a 15-0-15-0 would that make it now a high intensity exercise or only weight and leverage would add too the intensity??
Thanks for your Help!!

Yozshurr 2020-10-23 - 22:40

Your videos are really helpfull! Just some questions:

1) Do you any alternative sport (boxing, climbing, swimming, soccer…)?

2) What kind of cardio training do you do or would you recommend?

Tuzragore 2020-10-24 - 04:03

really useful info. thank you….and it was a real pleasure to watch your awsome athletes doing their stuff…..thank you

Zulkitaxe 2020-10-24 - 08:48

What is up guys! =) FINALLY!!!! SM Apparel & Equipment its already available with 15% OFF everything! ► ► https://bit.ly/2qNxSnw

THANK YOU FOR YOUR SUPPORT! <3
With all love & gratitude,
Gabo

Ballakus 2020-10-24 - 13:35

what type of work out do you suggest for a person that trained mix martial art.. which one would be better..

Vukus 2020-10-24 - 20:46

Little bit surprised you said it’s bad for cardiovascular training. It goes against my logic. With short rest periods it shouldn’t matter that the movements are aerobic in nature. Your heart rate is elevated for the whole duration of the workout.

Monius 2020-10-25 - 11:22

You pussies kill me man!
Try eating a hotdog in each hand juggling the tv remote and sitting legs straight out all while trying not to spill one drop of your beer tucked between your knees!!

Akinoramar 2020-10-25 - 18:17

Circuit training is not so bad. You can reduce the cons of circuit training while still gaining strength by splitting into different parts of the body. for example weighted pull ups with really heavy weights for less than 6 reps with controlled movement then change to heavy squats then keep switching. When reaching overload change to another part like intense bench press then to weighted leg lifts. It can actually work but it has really intense pain on the body the next day.

Bargas 2020-10-26 - 05:24

Circuit training is ok if you train 2 or 3 times a week. If you train more frequently, like I am doing, you will have to start alternating your muscle groups like pretty much every single bodybuilder and powerlifter does. Make sure you give each muscle 2 days rest before training it again, meaning you will train each muscle group twice a week if you train 5-6 times a week.

Nuage 2020-10-26 - 17:02

Im training mainly for endurance but I do throw in 1 strength workout a week. So monday is weighted sets and reps Wednesday and friday is circuits. Working well!

Hugilak 2020-10-27 - 01:50

I want to get to the basic basics (chin up, pull up, push up, dips and pistol squat). So circuit training is cool for me or not?

Frostbrew 2020-10-27 - 09:51

Mmm….this circuit do not make much sense to me, looks like just a bunch of exercise put together, no logic behind.

Ninadar 2020-10-27 - 12:32

I’ve been doing circuit training for a few months and I feel great my body is changing and getting stronger I was doing set to set with longer rest and it didn’t work for me so I changed it to circuit training and it was more better because not just working multiple muscles getting stronger I am getting muscular so it all depends on your hard work and determination and rest days that’s what’s going to transform your body through circuit training

Bludshaper 2020-10-27 - 18:26

She would look good if you tan her before the video she has a nice body but she white it’s hard to see muscles

Malanris 2020-10-28 - 02:17

Is there a reason why he does one-handed pull-ups and not chin-ups?

Narne 2020-10-28 - 14:55

Hey guys, a question at the side. Any suggestions for dips when my shoulder hurts when im going too deep? Its not a harsh pain but I really feel my shoulder when I go too deep and I just took a 2 week holiday break, that didnt fix it.

Kirn 2020-10-28 - 22:46

I cant agree with you. If you do all of your exercisers properly ( I mean explosive pushes and slow muscle looseness ) you can always train your strength. Explosive strength like punching power.

Gravelwood 2020-10-29 - 06:05

If i understand correctly, from this and the workout routine video: Hiit training will be a perfect fit for a maximum strength workout right?
I have another question:) Is the maximum strength potential increase with muscle mass?(seems logical but i want to be sure)

Sathris 2020-10-29 - 11:45

At last an excellent and clear explanation of the different training strategies, thanks!!!! You were very very clear and easy to understand.

Fordrelv 2020-10-29 - 15:37

Hey alex do know any good stretching exercises routines that i could do before and after a workout that choose to do because i wanna do some of your workout videos so that i could start to get in better shape

Tataur 2020-10-30 - 07:49

Thaks for the video! It’s very informative and gives a better insight on different training routines. Please do more videos on the pros and cons for different training routines and programs. Keep up the good work!

Paindweller 2020-10-30 - 12:29

Great breakdown! The only part I would be disagree a little bit with is the statement of cardiovascular improvement. There is definitely a high cardiovascular and metabolic component to circuit training, but it will depend on the types of exercise and duration. Some circuit training include power jumps and explosive movements, which will call for a lot of energy, thus invoking high O2 intake and improving VO2max over time. Everything else was well stated. Good stuff.

Whitesinger 2020-10-30 - 16:26

How does this fit with the strength and muscle increases shown by people training using HIIT methods, which are essentially circuit training.
How do you square the comments at 3:15 following with the studies that show that HIIT is a very effective way of improving cardio and endurance?

Junos 2020-10-31 - 10:10

2 questions
1. What are your thoughts on supersets?
2. Do you plan to do a video on plyometrics/explosive training, whether they’re good or bad, pros and cons, etc.?

Nikogis 2020-10-31 - 11:58

“Bodyweight exercices for good posture (stretching, upper-mid back training)” video pleaseee

Bluekiller 2020-10-31 - 23:27

you mean that strength endurance is not going to improve my stamina?

Nuadabandis 2020-11-01 - 08:11

So is this basically to help you master you’re own body weight since it doesn’t improve cardio vascular wise not muscle gaining

Mirador 2020-11-01 - 17:21

What a shame! Boy-girl or girly boy… Nevermind… Nobody wants such “girl” without any female fleur. What time! Muscle-girls and female boys… F*ck

Nalmeri 2020-11-02 - 01:07

CLAP CLAPPPPPPPPPPPPPPPPPPPP. NICEEEEEEEEEEEEEEEEEEEEEEE and stay home.

Whiteskin 2020-11-02 - 07:17

This is very helpful for me and I was helping the people in my school when they get bullied

Mazura 2020-11-02 - 12:14

Thanks a lot for your tips! I live in Italy, and i was going to debut on my first boxing match after a whole year of preparation ( just 5 days missing), but all the activities was suspended due to the Coronavirus! I’m still keeping in shape also because of useful videos!
Angelo

Bloodbeard 2020-11-02 - 15:07

why cant all coaches talk like this?! clear, precise and motivating “my coach be like U NEED TO CIRCUIT THE SETS IN 3 ROUNDS REPETITIONS ON THE MONDAY THROUGH FRIDAY MINUS ONE WEEK OF EVERY MONTH LIGHT WEIGHTS HEAVY”

Oghmazius 2020-11-02 - 23:29

Nice but you didn’t mention the volume or intensity.. how many reps or sets

Mazum 2020-11-03 - 10:07

so I know a lot about workouts. just by using Unflexal guide:)

Arcaneseeker 2020-11-03 - 14:18

Is it good for strengthen the body?
Or better do interval training?

Tushakar 2020-11-04 - 03:50

I do circuit.Awfully exhausting,but its actually that kind of exhaustion and work out your body would crave for.And it really DOES burn cals.1000cals in 30secs.COME ON. Yesthat much. Love circuit:D

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