Circuit training is the time-tested method for getting fitter, faster. High-performance athletes and the general population alike can reap the benefits of increased metabolism and a full-body challenge–all while spending less time in the gym.
While the traditional, one-machine-to-the-next circuit is great, it needed to be updated for an age where virtually everything in life is simplified, streamlined, and instantly accessible. Core Stix brings the optimization of innovation to fitness, eliminating the need for clunky equipment. Let’s take a look at a typical circuit, first using traditional equipment, and then using Core Stix.
Circuit Exercises
- Deadlift
- Seated Row or Lat Pulldown
- Torso Rotation
- Shoulder Press
- Shrugs
- Dips
Traditional Equipment Needed
- Deadlift: Free Weights, Barbell, or Hex Bar
- Seated Row or Lat Pulldown: Cable
- Torso Rotation: Rotary Torso Machine
- Shoulder Press: Free Weight or Machine
- Shrugs: Free Weights or Machine
- Dips: Machine
Circuit Training on Core Stix: Ditch the Other Machines
Now, let’s replace all of the equipment above with Core Stix, the compact, all-in-one fitness system. Here’s what your new circuit looks like:
Deadlift
Using Core Stix, traditional deadlifts can be replicated and improvised upon with a variety of hip strengthening exercises.
Seated Row or Lat Pulldown
Instead of a space-consuming functional trainer machine, use Core Stix for pulling exercises such as the Kneeling Archer Row and Standing Row.
Torso Rotation
We use the transverse plane movement to create some of our most impactful actions, such as kicking, throwing, punching, or swinging a golf club, hockey stick, or bat. We even recreate more basic movements, like opening and closing a door. Strengthening the musculature responsible for torso rotation results in stable, powerful rotational movements, and nothing accomplishes this more effectively than Core Stix.
Shoulder Press
Core Stix caters to any anterior pressing movement, such as a seated shoulder press or seated hammer press. Pressing motions start at the knee as you push the Stix upward, resulting in a greater range of motion.
Shrugs
“Instead of using a shrug machine or dumbbells to generate power in the trapezius, Core Stix is absolutely phenomenal for trap work,” says Tony Ricci, a Fight Performance Coach who created the first fight-specific Core Stix program with WBO Junior Welterweight Champion, Chris Algieri.
Dips
“I’ve done dips where the Stix have been out about 45 degrees, and you push down with your arms,” Ricci adds. “It works really well and is much safer than dips on a machine. So if you have someone who doesn’t work out very much, you can use a lighter load on Core Stix to have them rehearse the dip movement.”
What About Arms?
Everyone wants to feel the burn in their arms, but the truth is that all the targeted arm exercises in the world won’t equate to functional strength, or even toned arms, for that matter. The same goes for isolated core work – sit-ups and planks aren’t enough.
With Core Stix, virtually every exercise activates the arms and the core. Ricci points out that any pulling movement works the biceps while pressing works the triceps.
Additional Benefits of a Core Stix Circuit
Many circuit exercises offer a limited range of motion on traditional equipment. Core Stix breaks the confines of machine motions by allowing you to train with assistance or resistance, across a wider range of motions, all adjustable to your capabilities.
Without the hassles of switching machines, adjusting stacks, and racking weights, you will also increase the pace of your workout–which is essentially the goal of circuit training. And, most importantly, you can push your body safely – there’s no balancing of loads, which dramatically reduces the risk of injury.