Learn All The Great Benefits Of Circuit Training For Females
Circuit training for females isn't really any different than other types of circuit training.
For the most part the same rules apply. It depends on what your goals are, what equipment you have available, your current level of fitness, and so on.
We'll take a look at the basics in circuit training for females and then offer some suggestions for circuit training exercises and general circuit training programs.
The Basic Steps:
As with anything in fitness training you should check with your doctor first, regardless if you are experienced or not. You should inform your physician of the types of circuit training you will be engaged in.
Circuit training for females
is generally the same as any other types of circuit training so perform proper stretching and of course warm up. Take a look at the exercises you'll be performing and concentrate on warm ups and stretches for those particular muscles.
When you have finished your circuit training for the day, do a "cool-down". This can be accomplished with a light bike ride, walk on the treadmill etc. for ten minutes or so. This is also the time when you will do your major stretching.
Always keep track of what you are doing. Write down how many reps you got on each set, what the weight was, etc.
"Some Recommended Workout Stations For Circuit Training For Females"
Any and all of these recommendations below can be adapted or changed depending on your goals, experience, etc.
Group I Circuit Training For Females
Pushups: Do as many as you can in a 1 minute period.
Bodyweight Squats: Do as many as you can in a 1 minute period. Stand up straight with your arms at your sides with your feet shoulder-width apart.
Squat down while inhaling. Then rise back up while exhaling, pushing with your heels.
Note: If you are somewhat experienced or find bodyweight alone too easy then either do front squats with a barbell or hold a dumbbell in each hand.
Pulls-ups: Do as many as you can in a 1 minute period.
Cardio: Light jog on a treadmill or use a stationary bike for 3 minutes.
Lunges: Do as many as you can for 1 minute. Hold a dumbbell in each hand with your arms at your sides. Stand up straight with your feet together and your head up.
Inhaling, move the right leg forward one step while at the same time lowering your left leg so that your knee just about touches the floor. Then exhale while returning to original position. Repeat alternating between right and left sides.
Bicep Curls: Do as many as you can for 1 minute. You can do this exercise either sitting or standing. Regardless of which method you use make sure you keep your back straight.
With your arms at your sides, hold the dumbbells with your palms facing forward. Gently curl the dumbbells up until your biceps begin to touch your forearms. Slowly lower the weight then repeat.
Cardio: Light jog on a treadmill or use a stationary bike for 3 minutes.
Repeat the squat and lunge again for 1 minute each.
Finish up with abdominal work using 2 different exercises. Perform as many as you can for a 2 minute period.
Group II Circuit Training For Females
Perform the following list of circuit and
fitness training exercises
for 1 minute each with little to no rest in between exercises. At the completion of a circuit rest for 2 minutes then repeat. Do a total of 3 times.
Do you use unique and effective circuit training programs? What has been your experience with this type of training? Or do you have some good information that I may have missed? Share it!
