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

so when i am doing both cardio and circuits, i am doing 25 minutes of cardio...correct?
 
March 21, 2010 at 2:14pm
With the Incline Walk and the Elliptical Trainer, what levels should I aim to set both the machines on? Also, what about a warm-up for the strength training days?
 
March 17, 2010 at 9:16pm
How do you know how to do these exercises?
 
March 17, 2010 at 11:43am

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