Full-Body Circuit Training for Women - Intermediate 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 the intermediate 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 (e.g., jumping jacks, high knees)

Circuit: Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 3 rounds with a 1-minute rest between rounds.

1. Jump Squats: 

  • Stand with feet shoulder-width apart.
  • Lower into a squat, then explode upwards into a jump.
  • Land softly and immediately go into the next squat.

2. Push-Ups:

  •    Start in a plank position, hands shoulder-width apart.
  •    Lower your body until your chest nearly touches the ground.
  •    Push back up to the starting position.

3. Alternating Lunges:

  •    Stand tall, step back with one leg.
  •    Lower your hips until both knees are at 90 degrees.
  •    Return to standing and switch legs.

4. Plank with Shoulder Taps:

  •    Begin in a plank position.
  •    Tap your left shoulder with your right hand, then switch.
  •    Keep hips stable and core engaged.

5. Russian Twists:

  •    Sit on the ground, lean back slightly, lift feet off the floor.
  •    Hold a weight, twist your torso to touch the ground beside you.
  •    Alternate sides.

6. Mountain Climbers:

  •    Start in a plank position.
  •    Quickly drive knees toward your chest, alternating legs.

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

 

FULL-BODY CIRCUIT WORKOUT FOR WOMEN #2

Warm-Up: 5-10 minutes of dynamic stretching (e.g., arm circles, leg swings)

Circuit: Perform each exercise for 12-15 reps. Complete 3 rounds with a 1-minute rest between rounds.

1. Dumbbell Deadlifts:

  •    Stand with feet hip-width apart, holding dumbbells in front of thighs.
  •    Hinge at the hips, keeping back straight, lower dumbbells to mid-shin.
  •    Return to standing, squeezing glutes at the top.

2. Bent-Over Rows:

  •    Stand with feet hip-width apart, knees slightly bent.
  •    Hinge at the hips, back flat, hold dumbbells with palms facing you.
  •    Pull weights toward your waist, squeezing shoulder blades together.

3. Step-Ups:

  •    Stand in front of a bench or step.
  •    Step up with one foot, then bring the other foot up to stand.
  •    Step back down and repeat, alternating legs.

4. Tricep Dips:

  •    Sit on a chair or bench, hands by your hips.
  •    Slide forward, lower your body by bending elbows to 90 degrees.
  •    Push back up to the starting position.

5. Bicycle Crunches:

  •    Lie on your back, hands behind your head.
  •    Lift shoulders, bring opposite elbow to knee while extending the other leg.
  •    Alternate sides in a pedaling motion.

6. Burpees:

  •    Start standing, drop into a squat, place hands on the floor.
  •    Kick feet back into a plank, do a push-up.
  •    Jump feet back to hands, then leap into the air.

Cool Down: 5-10 minutes of deep breathing and stretching.

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.