You will need a towel, bench, barbell, dumbbells, and water for drinking during exercise.
Warm up first for 7 to 10 minutes before you start your training. For your warm up you can lift your knees as high as you can count of 15 repetitions on each knee and much for 1 minute. Then lift your knees to the side as high as you can and touch your toes standing straight up to touch your shoulders then bend from the waist again and touch your toes do this 15 times and much again on the spot.
Circuit training is generally set up in gyms to provide a workout to specific muscles in a specific order. Generally the exercises are done quickly without a great deal of rest in between sets. One set is performed on a machine and followed by a set of different exercises on the next machine. When all the machines in the circuit have been used the round is complete sets have been executed.
Circuit training does not provide an effective aerobic workout. Circuit weight training is described as continuous exercise with moderate weights using 10 to 15 repetitions with 15 to 30 seconds rest period. The proper technique when lifting weights from the floor with legs not the back, do not jerk the weights, do not lock the knees keep them slightly bent, do not put pressure on the teeth the enamel can crack, unoxygenated muscles can cramp breath on exertion. For today I with give examples on circuit training using free weights.
You can start with the BICEP CURLS, using a dumbbell with the size suitable for you. Stand up and hold one dumbbell with each hand on the side of your body, palms facing each other. Raise both dumbbells towards your shoulder and slowly bring them back down after a short pause. Keep your back and upper arms still throughout.
FRONT DELTOID RAISE, standing up knees slightly bent, hold one dumbbell with each hand in front of your thighs, palms facing back down. Lift the dumbbells forward then up until your arms are parallel to the floor and lower them back down after a short pause and repeat 15 times, keeping your arms extended through out.
DUMBELL BENT OVER, picking the dumbbells from the floor with your knees slightly bent, hold the dumbbells on each hand palms facing each other. Raise dumbbells to your sides keeping your back still leaning forward from waist until your upper from the waist I’d parallel to the floor. Only your arms will be moving up to your side and down.
SQUATS, bend down to get one dumbbell and hold it with both hands, standing with your feet flat down throughout bend your knees to squat like you are sitting on a chair make sure your knees do not pass your toes so that you do not put pressure on your knees. Your chest out, breath in and out go low until your thighs are parallel to the floor and up again after a short pause.
CALF RAISES stand up straight and hold one dumbbell with each hand on the sides of your thighs palms facing each other. Lift your heels from the floor by standing up on your toes hold for a short while and lower your heels back down.
CHEST, standing with your knees slightly bent hold a dumbbell on each side and shoulder height elbows slightly arched, palms facing each other. Move your arms in front of your chest and close your arms, open your arms wide again to your sides keeping your body still just moving your arms as if you are flying in front of your chest and back to your sides. Then you can do your cool down and you will be done with your workout.