Combined circuit training for girls

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-03-07

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)

The main difference between this plan and others is that it is not only performed using the circuit method, but it also is a combined program. What does this mean? It means that you will perform one set of each exercise in succession without resting. There will be 5 exercises in each workout.

But that’s not all! After completing these 5 sets, you will do 5-7 minutes of work on a cardio machine (it’s better to choose a treadmill or elliptical). Only then will you have a well-deserved rest of 4-5 minutes. Because of the combination of strength exercises and cardio machines, this plan is referred to as a combined program. By the way, there’s no need to run fast; the key is to maintain the required duration.

You should complete a total of 4 such circuits. Therefore, each workout will take about 60 minutes.

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

If you’ve noticed, I focused on exercises with barbells and dumbbells to avoid having to wait for machines. Free dumbbells or a barbell are typically easier to find. However, about 30% of the exercises will still need to be done on machines.

In this plan, the key is to maintain the required number of repetitions. Therefore, it is acceptable and even necessary to sacrifice weights to preserve the number of repetitions. In most cases, reducing the weights in the last round is inevitable due to muscle fatigue. Initially, a short rest of 1 minute is acceptable before starting cardio. But ideally, there should be no rest at all.

If anyone wants to follow this plan 3 or 5 times a week, they can simply alternate the workouts. The order of the workouts should not be changed. In other cases, training with this program twice a week is ineffective, while training more than 5 times a week is unrealistic.

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