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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 one set of all exercises in a row, return to the first exercise and begin again. This allows you to optimize your time in the gym by minimizing the amount of time you spend resting.


Leg Extension Machine Fly-Pec Machine


Circuit Training at Shahin

Shahin incorporates circuit training into its Aerobics, and Cardio Kickboxing classes.  Because circuit training with machines and weights is an independent activity, many people who are just starting out quickly lose the drive and discipline to push themselves and take their exercise regimen to the next level. Fortunately, Shahin has Fitness Professionals who can work with you to design a training schedule that will help you reach your fitness goals.

Below is a list of the more popular circuit training exercises at Shahin and the muscle or muscle group the exercise is designed to work. With any 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
: None

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

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

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

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

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

Rear Deltoid
Target: Deltoid, posterior
: 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
: 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
Synergist: Obliques


Q. How do I use a particular piece of equipment?
A. Shahin club has instructors that will be more than happy to assist you with any questions.
Q. Who can I ask questions I have about my circuit training routine?
A. Feel free to ask any of the fitness instructors or drop us an email with your question.
Q. I feel a burning sensation in my muscles, is this normal?
A. In most cases yes! The burning sensation is actually the stretching of the muscle. If the pain becomes prolonged or unbearable, please visit your doctor.

Heart Rate Zone (MHR)

Find your maximum heart rate zone by subtracting your age from 220.

Ex. 220-38(age) = 182

The number 182 represents the maximum beats per minute your heart should have while training. Try not to train above this number.

Heart rate for basic weight training should be around 75% of (MHR).

You should always consult a doctor or certified personal trainer before starting any rigorous training routine.

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