It’s that time of year again summer is just around the corner! Gym members realise they better make use of their gym membership again as the swim suit will be out again soon!’
So I thought I’d write up an outdoor circuit format that is an old favourite of mine; metabolic circuits are the best way to get clients out of winter hibernation and off to a head start before the weather warms up. I hope you enjoy it – remember that you can get as creative as you like with the tasks you program into the circuit.
An ABC circuit is a format designed to suit large outdoor groups (up to 18 people) by dividing your clients in teams of three and assigning a series of three fitness exercises to each group. Once each member has completed the round of three exercises, they rotate to the next set.
A classic set-up may look like this:
Person A – is stationed at an active rest exercise (e.g. Plank)
Person B – is stationed at a strength exercise (e.g. Squats)
Person C – is stationed at a cardio task (e.g. Shuttle runs)
Person C is the ‘time setter’ for the group of three, so person A & B work for as long as it takes for person C to complete the cardio component. Once person C has completed their task, each person rotates one spot, (Person A becomes Person B, etc). You will want to design the cardio tasks to take between 30-40 seconds to complete, that way it should take your entire group around 30-40min to get through 5-6 sets.
As mentioned, once all three members have completed the cardio task, they move onto the next set of exercises. 60-90sec rest can be given to the group after each set of three depending on the fitness level you are working with. This circuit obviously works with as few as three clients in your group as well, and if the weather is too cold or wet you can do this in the group fitness room at the gym if it’s available!
Let us know what you think in the comments after you try it out!
Tristan Hill, Masters of Sports Coaching, author of Lifting the Bar and mentor to Personal Trainers.