Full-Body Circuit Training for Women - Advanced 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.

Certainly! Here are two advanced circuit training routines for women, with detailed instructions for each exercise.


CIRCUIT TRAINING ROUTINE #1

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

Circuit: Perform each exercise for 15-20 reps. Complete 4 rounds with a 1-minute rest between rounds.

          1. Plyometric Push-Ups:

  •    Start in a push-up position.
  •    Lower your body and push up explosively so your hands leave the ground.
  •    Land softly and repeat.

          2. Pistol Squats:

  •    Stand on one leg, extend the other leg forward.
  •    Lower into a squat on the standing leg, keeping the extended leg off the ground.
  •    Push back up to standing and switch legs.

          3. Tuck Jumps:

  •    Stand with feet shoulder-width apart.
  •    Jump as high as possible, tucking knees to chest.
  •    Land softly and repeat.

          4. Renegade Rows:

  •    Start in a plank position, holding dumbbells.
  •    Row one dumbbell towards your waist, stabilizing with the other arm.
  •    Alternate arms, keeping hips stable.

          5. Walking Lunges with Rotation:

  •    Hold a weight at chest level.
  •    Step forward into a lunge, rotate torso toward the front leg.
  •    Step forward and switch legs.

          6. Plank to Pike Jumps:

  •    Start in a plank position.
  •    Jump feet towards hands, lifting hips into a pike position.
  •    Jump back to plank and repeat.

Cool Down: 5-10 minutes of stretching.


CIRCUIT TRAINING ROUTINE #2

Warm-Up: 5-10 minutes of dynamic movements (e.g., jogging, high knees)

Circuit: Perform each exercise for 15-20 reps. Complete 4 rounds with a 1-minute rest between rounds.

          1. Single-Leg Deadlifts:

  •    Hold a dumbbell in one hand, stand on the opposite leg.
  •    Hinge at the hips, lowering the weight while extending the free leg behind.
  •    Return to standing and switch sides.

           2. Box Jumps:

  •    Stand in front of a sturdy box or platform.
  •    Jump onto the box, landing softly with knees slightly bent.
  •    Step down and repeat.

           3. Pull-Ups:

  •    Hang from a pull-up bar with palms facing away.
  •    Pull yourself up until your chin is above the bar.
  •    Lower back down with control.

           4. Russian Twists with Medicine Ball:

  •    Sit on the ground, holding a medicine ball.
  •    Lean back slightly, lift feet off the floor.
  •    Rotate torso, touching the ball to the ground on each side.

           5. Burpee Box Jumps:

  •    Perform a burpee, and instead of jumping up, jump onto a box.
  •    Step down and repeat.

           6. Side Plank with Leg Lift:

  •    Start in a side plank position.
  •    Lift the top leg as high as possible, keeping hips elevated.
  •    Lower the leg and repeat, then switch sides.

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

These advanced circuits are designed to challenge strength, power, and endurance. Adjustments can be made based on individual capability and access to equipment.

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.

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