Elevate your conditioning with well-designed circuits. Far too many routines throw together exercises haphazardly, creating unbalanced fatigue and overwhelming recovery demands. It’s about strategic selection and smart planning—ensuring each session builds you up without burning you out. Let’s ditch the randomness and embrace circuits that complement your fitness journey.

Strategic Exercise Selection 

Maximise your circuit by organising exercises that don’t carry over too much fatigue: Begin with a hinge, then an upper push, followed by a squat, upper pull, core work, and finally, a carry.

Example

• KB Swing
• Push Press
• Walking Lunge
• Gorilla Row
• Farmers Carry

Choose exercises wisely to prevent unnecessary strain. Avoid back-to-back exercises that heavily tax your grip or compromise your lower back, Balancing intensity with safety ensures you get stronger without the setbacks.

Example: (an improvement to the previous)

• KB Swing
• Push Ups
• Goblet Squat
• Inverted Row
• Overhead Carry

This removed back to back grip based & overhead exercises to protect the spine.

Progressive Overload in Circuits

Progress by gradually increasing the time per working set, doing more repeated bouts or shorten rest periods; this approach ensures continuous improvement, helping you build capacity and endurance in a sustainable way. It’s better to start small and add on. Note: stick with the same exercises for a period of time.

Incorporate Exercises With Low Eccentric Load

To minimise fatigue choose exercises that don’t have a big lowering phase: integrating movements like the assault bike, ski erg, sled pushes, battle ropes, and medicine ball slams generates intensity without the heavy eccentric load.

Circuit Timing

Quality Over Quantity Protect technique & ensure movement quality by focusing on optimal work-to-rest ratios & mindful circuit durations. Less total work with higher quality not only wins but also safeguards against injury. Aim for circuits that challenge you without compromising form. It’s about making every rep count, not counting every rep.

If you have a question, please feel free to join my weekly Q&As, which I host on my Instagram channel. 

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