The Pros and Cons of Circuit Workouts! - The Calisthenics Build Day 26/365

Day 26: Calisthenics Circuit

Tim Geerts tried a four-exercise circuit targeting his abs, lower back, calves, and legs. Each round moved from core work to backward leg extensions, calf raises, and squats. He completed four rounds with minimal rest, mostly taking time to move between exercises.

The workout took an estimated 28 minutes or less—about seven minutes per round. Setting up a dumbbell added some time, and 30 tucked leg raises left his abs feeling especially weak.

Benefits and Limitations

Geerts highlighted three main advantages of the circuit:

• Time efficiency: Alternating muscle groups kept the workout moving.
• Variety: Different exercise combinations can make training more interesting and support consistency.
• Conditioning: Staying active raises the heart rate and builds general fitness, though a short circuit does not replace longer runs or cycling.

The main drawback is that circuits are less suited to developing specialized or elite strength. For goals such as a planche or a heavy one-rep-max dip, Geerts said a more focused plan—with targeted sets and longer rests—would likely be more effective. Circuits can still build strength, but they tend to emphasize general strength and endurance over peak performance in a specific skill.

Presenter/source: Tim Geerts (Calisthenics Build)