Full-Body Circuit Training for Women - Beginner Level

Circuit training is a popular form of exercise that involves moving through a series of exercises with little rest in between, which can be great for building strength and improving cardiovascular fitness. 

Below are examples of a full-body circuits designed to be approachable for a women in a beginning stages of their fitness journey.

Disclaimer: Before beginning any new exercise regimen, it's important to consult with a healthcare provider, especially for individuals with pre-existing health conditions or those who are new to physical activity.

 

Full-Body Circuit Workout for Women #1

Warm-Up: 5-10 minutes of light cardio (jogging in place, jump rope, or brisk walking).

Circuit: Repeat each set of exercises 2 times with a 1-2 minute rest between sets.

  1.  Bodyweight Squats: 15 reps

   Stand with feet shoulder-width apart, and perform a squat, keeping your back straight, chest up, and knees over your toes.

  1.  Push-Ups: 10 reps (knees on the ground for a modified version)

   Start in a plank position and lower your body until your chest nearly touches the floor, then push back up.

  1.  Lunges: 5 reps each leg

   Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

  1.  Plank: Hold for 20 seconds to 1 minute

   Keep your body in a straight line from head to heels, with elbows under shoulders and core engaged.

  1.  Jumping Jacks: 20 seconds

    Start with feet together and jump up while spreading your legs and arms out to your sides. Jump back to the starting position and repeat.

  1.  Mountain Climbers: 30 seconds

    Start in a plank position and quickly draw one knee into your chest at a time, as if running in place.        

Cool Down: 5-10 minutes of stretching focusing on all major muscle groups.

 

Full-Body Circuit Workout for Women #2

Warm-Up: 5-10 minutes of light cardio (jogging in place, jump rope, or brisk walking).
       
Circuit: Perform each exercise for either 30 seconds or for the number of reps, followed by 30 seconds of rest. Complete the entire circuit 2 times with a 2 minutes rest between circuits.

       1.  Jump Squats: 12-15 reps

   Stand with feet shoulder-width apart. Lower into a squat and explode upwards, jumping as high as you can. Land softly and repeat.

        2.  Push-Up to Plank Taps: 10-12 reps

   Start in a push-up position. Complete a push-up, then tap each shoulder with the opposite hand while maintaining a plank position.

        3.  Walking Lunges: 10 reps per leg

   Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Alternate legs as you move forward.

        4.  Bent-Over Dumbbell Rows: 12-15 reps

   With a slight bend in your knees, hinge at the hips and hold a dumbbell in each hand. Pull the weights towards your waist, keeping elbows close to your body.

        5.  Russian Twists: 15 reps per side

   Sit on the ground with knees bent and feet lifted. Lean back slightly and twist your torso to touch the ground beside you, alternating sides.

        6.  High Knees: 30 seconds

   Run in place, driving your knees up toward your chest as high as possible, pumping your arms for added intensity.

        7.  Tricep Dips: 12-15 reps

   Use a chair or bench. With your back to the chair, place your hands on the edge and lower your body by bending your elbows, then push back up.
       
Cool Down: 5-10 minutes of stretching focusing on all major muscle groups.

Remember, the number of reps and sets can be adjusted based on your individual fitness levels, and rest periods can be lengthened or shortened. It's important to perform each exercise with proper form to reduce the risk of injury.

In order to experience the ultimate fusion of fashion and function consider our premium women’s activewear collection, meticulously crafted to support your every move. Designed with the dynamic woman in mind, our ladies activewear pieces boast a blend of stretchable fibers that provide a full range of motion, allowing you to bend, stretch, and leap with ease. Each item hugs your form with a flattering fit that moves as you do, ensuring your workout is as unrestricted as it is stylish. The high-quality, breathable fabrics work tirelessly to keep you cool and dry by wicking away moisture, offering you the comfort you need to focus on your performance. Whether you're perfecting your yoga poses, hitting the trails for a run, or simply enjoying a leisurely day out, our activewear adapts to your every activity. Enjoy the confidence that comes with garments designed to support your active lifestyle, all while exuding casual wear chic.

 

Tips for those beginning their fitness journey:

  1.  Start with lighter weights or bodyweight exercises and gradually increase  as strength improves.
  2.  Focus on form before speed or intensity to prevent injuries.
  3.  Listen to your body and modify exercises as needed.
  4.  Pair the workout with a balanced diet for optimal results.
  5.  Stay hydrated before, during, and after the workout.