The Circuit Style Trainer for Women

No time for extended training? This circuit workout will get your heart racing and give you the benefits of both resistance training and a cardio session.

Workout Summary

Main Goal:

General Fitness

Workout Type:

Full Body

Training Level:

Beginner

Days Per Week:

3

Equipment Required:

Bodyweight, Dumbbells, Kettle Bells, Machines, Other

Target Gender:

Female

Author:

John Matulevich

Workout Description

Whenever I talk to potential female clients, or just women looking at getting into shape, one of the most common things I hear is that they are more than willing to exercise, their only problem is finding time in their demanding schedule to step back and train. And I’m sure that many of you reading this are facing this same dilemma.

Well what if I told you that you can get a full body workout in, and feel in the best shape of your life, with as little as two 30 minute sessions a week? Many of you would be surprised. But that is the beauty of circuit training.

Circuit style training enables you to complete much more work in a shorter time period than would be done with traditional forms of weight training. Circuit training has a very simple premise: you do an exercise for one set, then immediately follow it with another exercise that doesn’t directly affect the muscles you just worked in the last set.

This type of training allows your muscles to rest as you move from one exercise to the next. The intensity of the overall training is high enough that you get a cardiovascular benefit similar to spending an equal amount of time on a treadmill or stationary bike. This eliminates your need to spend additional time on cardiomachines, essentially killing two birds with one stone.

Below, I have listed a complete circuit style workout that you can do as little as two days per week, and up to every other day, depending on your lifestyle demands and goals. This specific workout that I have provided does a great job at addressing many concerns which should be looked at when programing workouts for ladies.

• It contains basic strength work, which can offset the effects commonly associated with osteoporosis and aging.
• Circuit style training provides cardiovascular benefits directly correlated to intensity.
• Higher repetition isolation exercises provides the “toning” exercises typically desired in weight training programs.
• The listed exercises work all major muscle groups creating a sexy balanced physique.
• Strategically paired exercises allow for worked muscles to rest.
• Eliminates need for cardio work after weight training.

Now before you go jumping into this program, understand that it is very adaptable to your individual preferences and abilities.  And how you perform this, will determine your individual outcome and results. For those looking more for fat loss, you will want to increase the intensity of the workouts and reduce the amount of time you spend resting between the circuits and between sets.  A great way to progressively add intensity to each matching workout is to time yourself through each circuit, or through the whole workout, and try to beat your time during each subsequent workout session.

For those trying to focus on strengthening your muscles, you may want to reduce the intensity. To do so allow yourself to rest more, especially during the first circuit to allow for maximal strength development.

Here are the major guidelines for maximizing your personal success with this workout:

• Should be done at least 2 days per week.
• Workouts are best separated by at least one day.
• Can be done up to every other day.
• A basic warm up should be implemented before getting into the first circuit. (i.e. Stationary bike, light jogging, another smaller body weight circuit, etc.)
• A cool down should immediately follow the last circuit, consisting of stretching, foam rolling, yoga or other low intensity activities.
• All circuits of the same workout should be completed within one workout.
• Other forms of light cardio or recovery work can be done on “off” days.
• As with any workout, nutrition will be the ultimate determinant of success.

So any ladies out there, whether you’re looking to lose weight, or just get into the best shape of your life, you can do it in as little as a few workout short workout sessions a week. Circuit Style training is the way to go!

Day 1
Circuit 1
Exercise	Reps	Circuits
Kettlebell Squat	8	4
Lat Pull Down	10	4
Circuit 2
Exercise	Reps	Circuits
Dumbbell Lunge	8	3
Machine Shoulder Press	10	3
Kettlebell Swing	12	3
Circuit 3
Exercise	Reps	Circuits
Crunch	25	2
Leg Extension	10	2
Dumbbell Curl	10	2
Hip Thrust	15	2

Day 2
Circuit 1
Exercise	Reps	Circuits
Push Up	AMAP	4
Step Up	8	4
Circuit 2
Exercise	Reps	Circuits
Bent Over Row	8	3
Leg Curl	10	3
Incline Dumbbell Press	8	3
Circuit 3
Exercise	Reps	Circuits
Plank	30 Sec	2
Upright Row	10	2
Hyperextenion	10	2
Tricep Extension	12	2