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Circuit training workouts for women

Circuit Training Workouts For Women

Circuit training for women is a great way to lose weight, saving time on aerobics. Please be honest, do you really like “wind up circles “on the elliptical trainer or treadmill? With circuit training, the cardio can be reduced to two twenty-minute interval workouts a week, and caloric intake – to leave on the same level. The only difficulty is that this style of training – not for beginners. Engage only for 3 months in the usual way of weight training, strengthen core muscles, and then start experimenting.

Circuit training workouts for women :

Inventory: a rubber shock absorber with handles, dumbbells weighing 5 kg (weight of burdens can be increased or decreased, depending on your needs),
weighing 3 kg dumbbells, step-platform. Knead for 10 minutes on the treadmill or elliptical trainer. If you are at home, you can use rope, or even walking up the stairs.

Exercise 1. Squat and thrust

Work all the muscles of the body, especially the gluteal, thigh muscles, and shoulder press.

Pick up heavy dumbbells, pull your hands slightly forward, palms facing the body. Follow along as the slope in the deadlift, straining and pulling in the press, buttocks and shoulder blades leading to the back. Dumbbells dropped down to mid-calf. From this position, begin to squat, placing your buttocks back and bending your knees until thighs parallel with the floor. Along with the squat, bring the dumbbells to your chest by doing pull up. Rising from the lowest point of the squat, bench press the dumbbells upward run. Try to keep your weight in parallel; do not twist the dumbbell axis. From the top of the bench, return to standing position and repeat 20 times, then go to the next.

Exercise 2. Pose herons and flexion for biceps

Work: the biceps, abs and back as stabilizers, quads.

Stand on a step platform, light dumbbells in your hands. Tighten your abs and pull your right knee to the stomach. To post to be stable, not relax the stomach for a second. Hold the arm to the body, and standing on one leg, do 10 curls for biceps, then switch the leg, do 10 more and go to the next exercise.

Exercise 3. Press for triceps

Work: the triceps, back, and press as stabilizers

Sit on a step platform, palm to palm behind. Carefully slide the buttocks down to his feet “fall back” to step forward and stand steadily. Do push-ups on the triceps, bending your elbows. Do not carry the weight on his legs, and try not to take the buttocks of tap dance, even if the motion is parallel to the plane of the wall. Perform 20 push-ups and move on to the next exercise.

Exercise 4. Attacks on the step with the “wiring”

Work: gluteus, calves, thighs, upper arm

Put your right foot on step and take your left as far as possible and move to the sock. In their hands – light dumbbells. Go down in the attack, while his arms in hand, including the work of the muscles of the shoulder. One has to attack a “wired”, the exercise is repeated 15 times with each leg.These circuit training workouts for women are very effective and will help you achieve the desired results in a healthy way.