Circuit Training

Two Major Circuit Training Rooms                                                                        

Next stop -- circuit training. Pyramid selectorized equipment and a variety of free weights are the main focus in this area.  This combination can provide a positive learning experience for the beginner and still challenge the most advanced.

Circuit training is an interval training technique that minimizes rest between sets and exercises. It can consist of only weight training or alternating intervals of weight training and brief, high intensity cardiovascular exercise.  In a circuit type of weight training program, each exercise is done in succession with minimal rest between exercises. Instead of resting between sets of an exercise, you do 1 set of all exercises in a row, return to the first exercise and begin again. This allows you to maximize your time in the gym by minimizing the amount of time you spend resting.

Because circuit training is an independent activity and not part of a group activity, many people who are just starting out quickly loose the drive and discipline to push themselves and take their exercise regimen to the next level. Fortunately Amerifit has Fitness Professionals who can work with you to design a training schedule that will not only help you to see results, but results that are realistic and attainable for your body type.

Below is a list of the more popular circuit training exercises at AmeriFit and the muscle or muscle group the exercise is designed to work. As with anything exercise, it's best to design a routine that works for you and keeps your end goals in mind.

Target =The primary muscle intended for exercise.
Synergist = A muscle that assists another muscle to accomplish a movement.

Leg Extension
Target: Quadriceps
Synergist: None

Seated Leg Curl
Target: Hamstring
Synergists: Gastrocnemius, gracilis, sartorius

Leg Press
Target: Gluteus maximus
Synergists: Quadriceps, adductor agnus, soleus

Chest Press
Target: Pectoralis major,
Synergists: Sternal, clavicular, deltoid, anterior, triceps brachii

Incline Chest Press
Target: Pectoralis major, clavicular
Synergists: Deltoid, anterior triceps, brachii

Pec Dec (Fly)
Target: Pectoralis major, sternal
Synergists: Pectoralis major, clavicular, deltoid, anterior

Rear Deltoid
Target: Deltoid, posterior
Synergists: Infraspinatus, teres minor, deltoid, lateral trapezius, middle trapezius, lower rhomboids

Back Extension
Target: Erector spinae
Synergists: Gluteus maximus, adductor magnus, hamstrings

Shoulder Press
Target: Deltoid, anterior
Synergists: Pectoralis major, clavicular, triceps brachii, deltoid, lateral trapezius, middle trapezius, lower serratus anterior, inferior digitations

Arm (Bicep) Curl
Target: Brachialis
Synergists: Biceps brachii, brachioradialis

Calf Raise
Target: Gastrocnemius
Synergist: Soleus

Inner Thigh (Abductor)
Target:: Adductors, hip
Synergists: Pectineus, gracilis

Outer Thigh (Adductor)
Target:: Adductor longus
Synergists: Adductor brevis, adductor magnus

Abdominal Crunch
Target: Rectus abdominis
Synergists: Obliques