Type:
Fullbody
Level:
Beginner
Days per week:
2 days
Sex:
Female
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.
Day 1
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Kettlebell sumo high pull
#Circuit1 Reps: 8 Sets: 4
Wide-grip lat pulldown
#Circuit1 Reps: 10 Sets: 4
Dumbbell rear lunge
#Circuit2 Reps: 8 Sets: 3
Smith machine overhead shoulder press
#Circuit2 Reps: 10 Sets: 3
One-arm kettlebell snatch
#Circuit2 Reps: 12 Sets: 3
Crunches
#Circuit3 Reps: 25 Sets: 2
Leg extensions
#Circuit3 Reps: 10 Sets: 2
Seated dumbbell curl
#Circuit3 Reps: 10 Sets: 2
Bent-knee hip raise
#Circuit3 Reps: 15 Sets: 2
Day 2 - rest day
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No exercises
Day 3 - rest day
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No exercises
Day 4
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Pushups
#Circuit1 Reps: max Sets: 4
Dumbbell rear lunge
#Circuit1 Reps: 8 Sets: 4
Bent over barbell row
#Circuit2 Reps: 8 Sets: 3
Lying leg curls
#Circuit2 Reps: 10 Sets: 3
Incline dumbbell press
#Circuit2 Reps: 8 Sets: 3
Cable crunch
#Circuit3 Reps: 3 Sets: 2
Upright barbell row
#Circuit3 Reps: 10 Sets: 2
Hyperextensions (back extensions)
#Circuit3 Reps: 10 Sets: 2
Triceps pushdown
#Circuit3 Reps: 12 Sets: 2
Day 5 - rest day
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No exercises
Day 6 - rest day
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No exercises
Day 7 - rest day
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No exercises