Circuit Training..

Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Advantages of circuit training are:

• Develops strength and endurance
• Appropriate form of training for most sports
• Can be adjusted to suit age, fitness and health of the athlete
• Exercises are simple enough to make each athlete feel a sense of achievement in completing them
• A wide range of exercises to select from which will maintain the athlete's enthusiasm

Disadvantages of circuit training are:

• Many exercises require specialised equipment - e.g. gym equipment
• Ample space required to set up the circuit exercises & equipment
• In general can only be conducted where appropriate facilities/equipment are available
• Use of additional equipment requires appropriate health and safety monitoring

What We Did
The circuit that we completed was one to improve muscular endurance. All circuits can be adapted to make them more specific for the type of components of fitness you want to improve.
We had to work for 45 seconds with a 20 second rest period. Each of the 10 stations had to be completed once. Our circuit was;-1. Press-ups (Bicep, Tricep)
2. Squat Jump (All body)
3. Shoulder lift (Bicep)
4. Step up (Quadricep)
5. Sit up (Abdominal muscles)
6. Squats (Quadricep)
7. Wall bar climb (All Body)
8. Berpies (All body)
9. Bench jump (Quadricep, Calf)
10. Pull up (Bicep, Tricep)

The type of circuit we did made our heart rate respond in a very similar way to that of an inteval training session.
You can change it to a CV Endurance session, or what ever components of fitness you need to improve or that a required for your sport or position in that sport.