What Are Quad Circuits?

Quad circuits consist of four exercise stations that can be configured to accommodate individuals or small rotating groups of participants. Literally hundreds of exercises can be inserted into the quad circuit utilizing bodyweight as well as equipment and apparatus. We chose the quad concept since there is evidence that a participant learns to exercise more efficiently when focusing on four stations during one workout.

The quad circuits work the total body and address all components of fitness. Quads are designed to meet the strength and conditioning needs of the participating population. The fitness and athletic components addressed are:

1. core quad - Core stability, centering and balance
2. power quad - Strength, power and plyometrics
3. stamina quad - Cardiovascular, agility and endurance
4. stretch quad - Active stretch, flexibility and recovery

How long does a quad circuit take?

Quad circuits are broken down time wise into 3 minute sessions at each of four stations, similar to a boxing round. A less than 1 minute rest is involved in moving the group or individual from station to station. Thus, one complete quad circuit would take approximately 16 minutes. For progression, the quad circuit can be repeated for two complete sets, a 32 minute workout; or three complete sets for a 48 minute workout.

Current research has demonstrated the significant positive effects of shorter duration, more intense exercise sessions. Strength and conditioning results are considerable compared to longer duration, low intensity exercise sessions.

Is there a warm up and cool down?

A 5-10 minute powercentering™ active movement warm up is necessary to activate the mind and body for peak performance. A 5 minute active movement cool down focusing on active stretches is also advisable. Foam roller exercises can also be incorporated in the warm up or the cool down to manage muscular knots and adhesions that normally develop with an exercise program.

Quad circuits can be designed to be performed anywhere, by most exercise population groups, with or without equipment.

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