This workout routine is a 5-day Circuit training program for women. The routine is split up with 2 days of cardio and 3 days of weight training and allows for 2 full days of rest on whatever days you prefer. The goal of this routine is to target as many of the major muscle groups as possible in each session. Since you will be training all the major muscles in each weight training day, I recommend fitting your 2 cardio session in on days you aren’t lifting.
If you wish to add more cardio in on other days feel free to add as you desire. Remember this is just an example, and you can improvise it as you wish to whatever suits your training methods best.
Circuit Training Routine
Monday – Weight Training
Tuesday – Cardio
Wednesday – Weight Training
Thursday – Cardio
Friday – Weight Training
Saturday – Rest
Sunday – Rest
For weight training the aim is for you to perform a similar routine to this on each day that is labeled “Weight training”. You will be targeting every major muscle group during this training day so you will be performing various exercises at the highest intensity possible. The goal is to end up working your legs, bum, back, shoulders, arms and chest in each workout to the highest intensity possible. Here is a list of the exercises you can perform during your weight training. These exercises can be performed in any order, so you can shape this routine to your liking. Each exercise is to be repeated for a total of 3 training circuit sets.
✓ Dumbbell or Barbell Lunges x 25 feet, 25 feet, 25 feet
✓ Seated or Lying Leg Curls x 15 reps, 8-10 reps, 5-8 reps
✓ Dumbbell or Machine Shoulder Press x 15 reps. 8-10 reps, 5-8 reps
✓ Barbell Rows x 15 reps, 8-10 reps, 5-8 reps
✓ Weighted, non-weighted or assisted Pull Ups x 15 reps, 8-10 reps, 5-8 reps
✓ Lateral Pull Downs (Wide Grip) x 15 reps, 8-10 reps, 5-8 reps
✓ Barbell or Bodyweight Squats x 15 reps, 8-10 reps, 5-8 reps
✓ Dumbbell Curls x 16 reps (8 per arm), 14 reps (7 per arm), 12 reps (6 per arm)
During this kind of a workout, you will want to keep mixing up your Rep Ranges with each exercise depending on your current condition and energy levels. Don’t ever try to push yourself too hard in which you can end up hurting yourself. However, the ideal range to perform on each exercise is listed above on what I strongly believe is doable for many individuals and as a result minimizes the risk of any potential injury. The routine above is a total of 21 working sets targeting all of the major muscle groups on the body. Since you are performing this routine or one similar to it multiple times a week, it is best not to push yourself too hard and use a weight load that you are comfortable with and can handle/control safely. Everyone has a different ability level or workload capacity in which he/she can perform safely so never to try to keep up with someone else on a routine such as this.
Cardio Training Days
On the days which are labeled “Cardio” above, you are simply only performing cardio. For this, you will want to stick with HIIT (High Intensity Interval Training). This is a mixture or high intensity and moderate intensity training in each session to help maximize the amount of calories you can burn. You will want to find an exercise in which you can switch between Sprints and Low Intensity (jogging or walking) with ease. I recommend using a track outside or inside. If you want to use a machine, an elliptical might be easier compared to a treadmill or stair climber. Start with warm up of around 2-3 minutes fast walking or jogging. Next you will perform a 100% all out sprint for around 30-45 seconds for beginners and 45-60 seconds for more advanced athletes. For your rest period, you will reduce the speed to a comfortable walking pace and walk for around 60-90 seconds. Your rest period will be 2x what your 100% sprinting period is. Try to be able to perform this routine for around 20 minutes in the beginning and work your way up each week until you are able to perform this routine for around 30 minutes or more.
Take Home Message
It is very important to make sure to take your rest days when training like this because your body will need time to recover properly to avoid any possible risk of injury. If you are uncomfortable with a certain exercise you can switch it for a similar exercise that you are able to perform instead. There is no exercise you have to perform for results as there are hundreds of different exercises to train each part of the body. Stick primarily to free weights or body weights and avoid assisted machines to the best of your ability and use the same routine for around 4-6 weeks before your start to change things up. If the program becomes too easy during the first 4-6 weeks, simply increase your working sets or weight load capacity per training day instead of altering exercises or routines. Give this a try, get your diet right alongside the routine and witness the benefits. Happy training!