Circuit Training Workout #1

Do 8 to 10 reps of each exercise. Do the exercises in the order they are listed – each of these circuit workouts are set to work different body parts successively as not to overly fatigue one body part at a time. Do 1 to 2 rounds of the circuit. The resistance of each move should be challenging, but not enough to increase joint pain. This routine is best for someone with aggressive arthritis or for the person who may have difficulty getting up and down off the floor. Click on the exercises below to see instructional videos.

Up and Down Arm Pulls

Leg Press With Exercise Band

Horizontal Arm Pulls

Standing Hip Extension

Seated Row

Standing Heel Raise

Biceps Curls

Boxing With Exercise Band

The Clamshell

Bridge With Leg Extension

Straight Leg Raise

Modified Plank

Oblique Crossover Crunch

Superman Prone Trunk Raise

 

Circuit Training Workout #2

Follow the same instructions as listed for workout #1, including number of reps and rounds. This routine includes cardiovascular exercise as well as seated, standing and floor exercises, and is more suited for someone with less aggressive forms of arthritis. Click on the exercises below to see instructional videos.

Leg Press With Exercise Band

Seated Row

Up and Down Arm Pulls

Cardio: bike, walk briskly or march in place for 30 seconds to 1 minute

Standing Hip Extension

Horizontal Arm Pulls

Boxing With Exercise Band

Cardio: bike, walk briskly or march in place for 30 seconds to 1 minute

Side Leg Raise

Bridge With Leg Extension

Biceps Curl

Cardio: bike, walk briskly or march in place for 30 seconds to 1 minute

Standing Heel Raise

The Clamshell

Straight Leg Raise

Cardio: bike, walk briskly or march in place for 30 seconds to 1 minute

Superman Prone Trunk Raise

Oblique Crossover Crunch

Modified Plank

Source: Lisa A. Martin, MS, LAT, ATC, CSCS, athletic trainer and performance specialist, St. Vincent Sports Performance, Indianapolis, Ind.; and the Arthritis Foundation Exercise Program