Training

Get Ready For Spring | Circuit Workout For Women

Get Ready For Spring | Circuit Workout For Women

A lot of women are looking to get into shape this time of year, especially with pool season just around the corner. But who wants to just spends endless in the cardio room of the gym without any variance in your style of workouts. For those looking for a shorter workout that also creates just as good if not better results, then this following circuit type workout is for you. Follow this sample workout directly and intensely and experience incredible fat-burning and muscle-toning results.


Exercise #1: Squat with Overhead Presswomens spring circuit

  • Begin standing with your legs together, holding your weights by your shoulders.
  • Squat as if you were sitting in a chair while raising your arms overhead. Keep your legs squeezing together to work your inner thighs and focus your weight into your heels to work your glutes.
  • Return to starting position by pressing through your heels while lowering the weights back to shoulder level.

Sets and Reps: 3 x 15-20


Exercise #2: Plank With Dumbbell Rowwomens spring circuit

  • Start in a plank position, hands holding the dumbbells, with your legs wider than hip-distance apart; you will need this wide base of support.
  • Keep your abdominals lifted away from the ground, and reach through your heels to activate your glutes.
  • Exhale and lift your left elbow toward the ceiling, squeezing your shoulder blade toward your spine.
  • Place your left weight back on the ground, and lift your right elbow high, keeping your pelvis square to the ground.

Sets and Reps: 3 x 15-20


Exercise #3: Side Lunges with Dumbbellswomens spring circuit

  • Stand holding weights at your sides.
  • Take a large step with your right foot to the right side, and lunge toward the floor. Allow your upper body to bend slightly forward, creasing at the hips, not rounding your spine.
  • Make sure your right knee does not extend past your toes, and keep your left leg relatively straight.
  • Push off through your right heel to return to the starting position. Repeat by stepping out to the left.

Sets and Reps: 3 x 15-20


Exercise #4: Wide Stance Squats with Side Lateral Raisewomens spring circuit

  • Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
  • Bend your knees until they are over your ankles while raising arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.
  • Straighten your legs and lower your arms simultaneously.

Sets and Reps:  3 x 15-20


Exercise #5: Side Plank Push-Upswomens spring circuit

  • Start sitting on your left side with legs almost straight.
  • Exhale, and lift your pelvis off the floor, coming into a side plank. Really lift your bottom hip up. Pull your shoulder blade down your back so your shoulder stays away from your ear (this will work your lat, too).
  • Hold for five seconds. Lower your pelvis back to floor slowly and with control.

Sets and Reps: 3 x 15-20 each side


Take-Home Message

Following this workout in a circuit-like fashion by moving from each exercise to the next as quickly as possible with as little rest as possible between the movements. This will ensure your heart rate is high enough to be in the fat-burning zone as well as working on muscularity and toning your body for your beach-ready figure. Keep the reps up high as stated and you’ll be on your way to a body you’ve only dreamed of!

 



Tyler Stark

Tyler Stark

Writer and expert


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