INTERMEDIATE CIRCUIT TRAINING FOR WOMEN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.0/5.0
Created By:
FitClick on January 12, 2010
Comments:
Workout Category:
Circuit Training
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders, Lower Back, Calves
Description
Each week this program provides two hour-long circuit strength training with light cardio workouts and two more days of fat-burning cardio.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2530
Hanging Leg Raises-1530
Chest
Machine Chest Press50 lbs.1545
Thighs
Smith Machine Squats45 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1545
Biceps
Machine Preacher Curls20 lbs.1545
Triceps
One-Arm Dumbbell Kickbacks5 lbs.1545
Abs
Bridge (Plank)-145
Chest
Dumbbell Flyes12 lbs.1245
Thighs
Dumbbell Lunges12 lbs.1060
Back
Seated Cable Rows35 lbs.1245
Biceps
Standing Alternate Dumbbell Curls10 lbs.1245
Triceps
Triceps Cable Pushdowns20 lbs.1245
Abs
Bridge (Plank)-145
Reverse Crunches-2030
Shoulders
Seated Dumbbell Press10 lbs.1245
Thighs
Lying Leg Curls25 lbs.1045
Lower Back
Back Extension: Ground-1045
Biceps
Incline Dumbbell Curls8 lbs.1245
Triceps
Triceps Bench Dips-1045
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Incline Walk0.000 miles25
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Elliptical Trainer0.000 miles45

Workout routine comments

I view my excercise plan but stilling wondering how many reps should I be doing of each excercise. For example I should be doing 25 crunches and resting for 30 seconds. I wondering should i be doing this exercise 3 times?
 
May 11, 2011 at 11:28am
I'm really new to working out..am I supposed to rest for that long between each rep?
 
January 19, 2011 at 7:04pm
Hi, I love circuit training and I think they want you to do this workout 2 times a week. On the days you do the circuit you should do little cardio, because this should take around an hour if you do 3 - 4 circuits. Whenever I start a new circuit I do it twice the first week, three times the second, and maybe four types one day a week. On your cardio days, 45 minutes should be fine. I recommend you do 2 interval training days (30 minutes - 5 minutes easy, 2 intense, 3 minutes intense and repeat until you reach 25 minutes, then 5 minute low intensity to cool down). One long cardio day would be fine - I usually save that for the weekend and run/ play tennis/ take kickboxing.....Hope this helps!
 
June 17, 2010 at 9:12pm

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