Combined circuit workouts for girls at home

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-03-09

Target of the workouts: weight loss or definition

Objectives of the workouts:

1. Burning fat
2. Developing muscular endurance
3. Detailed training of muscle groups

Methods of execution: combined, in a circle

Duration: approximately 2 months.

Difficulty: (extreme)

Equipment:

• Dumbbells.
• Jumping rope or cardio machine.
• Stools instead of a bench, or the bench itself.

The main difference between this plan and others is that it not only uses the circuit method but is also combined. What does this mean? It means that you perform one set of each exercise consecutively without rest. There are 5 exercises in each workout.

But the circuit doesn’t end there. After these 5 sets, you will have 5-7 minutes of work on a cardio machine or jump rope (whichever you have). Only after that will you get a well-deserved rest of 4-5 minutes. This alternation of strength exercises and cardio load is what makes it combined.

By the way, there's no need to run or jump quickly. The main thing is to maintain the needed duration for the set number of minutes. You should aim for 4 such circuits. Thus, each workout will take you about 60 minutes.

In each workout, you will target only 2 muscle groups (the abs are not counted). This means your workouts will not only be high-intensity but will also provide maximum load on the working muscles. And what more do you need for super definition!

In this plan, the key is to maintain the required number of repetitions. Therefore, it’s acceptable and even necessary to sacrifice weights in favor of keeping the repetitions. In most cases, the need to reduce weights on the last circuit is inevitable due to muscle fatigue. Initially, a short rest of 1 minute before the cardio machine or jump rope is permissible. However, ideally, there should be no rest.

For those who want to follow this plan 3 or 5 times a week, you can simply alternate the workouts. The order of the workouts should not be disrupted. In other cases, doing this program only twice is ineffective, while more than 5 times a week is unrealistic.

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