Circuit training programs in the gym for girls

If we need strength training to radically change our body, then circuit training in the gym is needed to improve it. In any case, to build a beautiful body, you need to combine two types of training.

Is it necessary to go to the gym for this? I answer: “Yes!” But if you don’t have time to go to the gym, and the main goal of training is to lose weight and create a beautiful, toned body, then home circuit training is what you need.

Today we are considering another extensive topic, “Circuit Training.” Let's start with what this type of training is.

What is circuit training and what are its goals?

Circuit training (CT) is a type of training in which exercises on different parts of the body are performed one after another with minimal or no rest. As a result, we complete 1 circle. And we need to perform at least three such circles during training (the optimal number).

Features of circuit training:

• number of exercises – on average 4-8;
• number of repetitions in the exercise – 15-20;
• number of circles – from 3 to 6 (depending on the number of exercises);
• intensity – high (perform the exercise quickly enough);
• rest time between circles – 1-3 minutes;
• training duration is about half an hour (not counting cardio);
• frequency of training – on average 3 times a week is enough;
• loads should not be performed to failure (as is the case with exercise for muscle growth).

The main goal of circuit training is to work all the muscles of the body and start fat burning processes. There are other purposes that it serves.

Objectives of circuit training:

• working out all muscle groups in one session;
• starting the fat burning process, which will continue for another 12-24 hours after training;
• acceleration of metabolism;
• increasing strength and endurance.

The circular training method is primarily aimed at losing weight and creating muscle definition. To build muscle mass, we use a different type of training.

Circuit training options:

• general (all muscles of the body are worked out during the workout);
• local (you can work only one muscle group per workout.

Whichever option you choose, keep in mind that fat is still burned evenly throughout the body. Only the load on the muscles changes.

The benefits of circuit training:

• burning fat and losing weight quickly;
• creating a beautiful muscle relief;
• acceleration of metabolic processes in the body;
• increased strength and endurance;
• strengthening the cardiovascular system;
• simultaneous combination of cardio and strength training;
• effective load (CT shows high energy consumption);
• short duration of training (in half an hour we manage to work all the muscles of the body);
• alternating different exercises (the workout does not have time to get boring);
• You can study at home (but in the gym is preferable).

Disadvantages of circuit training:

• increased load on the heart (there are contraindications);
• heavy type of load for beginners;
• there may not be the necessary free simulator available;
• you cannot focus on lagging muscles;
• does not help build muscle mass;
• CT that uses jumping (HIIT, CrossFit, Tabata) is contraindicated for people with varicose veins, problems with the spine and knees.

Methods and types of sports training

A training method is a way to achieve a goal using certain training means. The main means of sports training are physical exercises.

There are different classifications of physical exercises. Based on the type of load on the heart muscle, exercises are divided into aerobic and anaerobic . Certain combinations of these exercises and loads determine the type of training.

All types of training are divided into 4 large groups: strength (anaerobic exercise), cardio (aerobic), circuit (aerobic; anaerobic; mixed exercise), interval (alternating anaerobic and aerobic exercise).

Circuit training for fat burning

The main goal of circuit training is to burn fat and create beautiful muscle definition. Therefore, we make sure to include working on “problem” areas in the training program. For girls, these are most often the legs, buttocks, stomach, sides, and arms. In general, you need to work with all parts of the body.

To start the weight loss process, 1 general workout 3 times a week is enough. It is best to work out all major muscle groups in one session. If it’s difficult to complete such an array in a workout, you can divide the program into two parts.

4 rules of circuit training for weight loss

If we are talking about fat burning training, it is important to follow the following rules:

1. You need to use the maximum number of muscle groups . The more muscles worked during a workout, the better the fat-burning effect of the session;
2. The training is carried out at an intense pace . The faster the pace of exercise, the better the body will be at switching from aerobic to anaerobic work. As a result, fat will be burned more efficiently not only during the workout, but also after its completion.
3. Short rest . The duration of rest between exercises is no more than 15-20 seconds. This time is used to move from one machine to another or change position.
4. Working with light weights or your own body weight . Due to the high tempo, heavy weight will not allow you to perform the exercise efficiently. And it can even cause injury.

Girls who want to lose weight need to understand that proper nutrition is the main condition for effective fat burning. Even if you give 100% in the gym, but don’t watch your diet, you won’t lose weight.

The perfect workout

• Ab roller;
• Horizontal bar;
• Beresh loops;
• Ab rollers;
• Speed ​​jump rope.

Ab rollers make it possible to pump up your abdominal muscles from different angles. With their help, variety is introduced, which accelerates progress.

Beres' loops relieve stress on the forearms, make it possible to train the abdominal muscles without restrictions, and promote greater concentration on the target area.

The ideal option is to buy the maximum amount of inventory, as this means a lot of variety. But if you can only afford the first option, then this is quite enough for rapid muscle growth.

A set of exercises for circuit training

The circuit consists mainly of basic exercises. These include exercises that involve several muscle groups at the same time: different variations of squats, deadlifts and presses.

The best exercises for circuit training:

• squats with a barbell or Smith;
• lunges with dumbbells (bar) or walking lunges;
• plie squats with a kettlebell;
• leg press;
• leg extensions in the simulator;
• Romanian deadlift;
• deadlift;
• pulling the upper block behind the head and to the chest;
• lower side traction;
• standing bent over bar row;
• dumbbell presses standing and lying on a bench;
• hyperextension;
• pull-ups in the gravitron;
• push ups;
• stepping onto a bench with dumbbells;
• lifting dumbbells for biceps;
• triceps extensions;
• twisting;
• hanging leg raises.

This list can also be supplemented with Burpee exercises, jumping rope, and exercise on a treadmill (exercise bike, orbiter, elliptical trainer).

Full body strength training with dumbbells for men

Squats with dumbbells on shoulders

Why: Accented work on the quadriceps. The gluteal muscles, back extensors, and hamstrings are less actively involved in the work. A powerful volume is created in the lower half of the body, and joint mobility improves.

How to do it: Hold dumbbells in your hands, stand straight and place your feet slightly wider than shoulder-width apart. Do not unroll your socks. Now raise your arms, bending your elbows, so that the dumbbells are on your shoulders. Do a squat, lowering your hips and pelvis until they are parallel to the floor, then return to the stance without sudden movements. Do not bend your knees, do not tilt your body too much.

How much to perform: 10-15 repetitions.

Push-ups (from the floor or from a bench)

Why: Pumping the upper and lower bundles of the pectoral muscles, triceps. This version of push-ups also loads the biceps, anterior deltoids, and abdomen. This exercise for strength training for men is one of the most effective.

How to do it: Place yourself in a plank position with straight arms. The body is straight, the legs are close to each other. Place your palms narrowly, slightly on the sides of your shoulders. Now, using the classic technique, do push-ups. Lower your body as low as possible without sagging your pelvis or back. Do not move your elbows too far to the sides, they should look back

How much to perform: 10-12 repetitions.

You can perform exercises from a bench if push-ups from the floor are still difficult for you:

Bent-over dumbbell row

Why: Increasing the volume and width of the entire back muscle mass. When performing the exercise, the emphasis is on the latissimus, rhomboids, teres major, lumbar extensors and triceps with the posterior deltoid. The deadlift is one of the most beneficial movements for men, as it develops back thickness, gives a muscular appearance, and improves posture and proportionality.

How to do it: Place your feet shoulder-width apart, take dumbbells in your hands, and from the rack, now tilt your body forward, slightly bending your knees and leaving support on your heels. Lower the shells freely downwards, palms inward. Pull the dumbbells to your waist (arms along your body) and squeeze your shoulder blades together and return them back. The body is static.

How much to perform: 10-15 repetitions.

Lunges in place

Why: Increase muscle volume in the lower body. The leg pumping exercise forms the correct shape of the thigh, loads the gluteus maximus and minimus muscles with the four quadriceps and biceps. Stabilizers are developed to the maximum, balance and coordination are improved.

How to do it: First, take the starting position for a lunge - leave your left leg in place, and step back with your right foot, placing it on your toes. Both dumbbells in hands, back straight. Bend your legs, lower your pelvis and bring your thigh parallel to the floor, stand with pressure in your heel. Knee over foot. Perform a full set and switch legs.

How much to perform: 10-12 repetitions on each leg.

Standing Dumbbell Press

Why: Development of strength and volume of the muscles of the shoulder girdle, creating a spherical shape of the shoulders. The load on the middle and anterior deltas, the triceps and biceps also work. The legs, abs, and back are indirectly involved. The bench press should be included in strength training for men on a regular basis.

How to do it: Position yourself in a normal stance, place your feet shoulder-width apart, and stay straight. Raise the dumbbells above your head. Bend your elbows and bring them just below your shoulders, lower your arms to your sides. Squeeze back up.

How much to perform: 10-15 repetitions.

Bench chest press

Why: Basic exercise to increase the strength and mass of the chest muscles. This press also includes the front deltoids and triceps. Many stabilizers from the shoulders, arms, back, and abdomen are involved. The relief is outlined, the muscles are worked out more symmetrically if you take dumbbells rather than a barbell.

How to do it: Lie on the floor with your back down, take the apparatus in your hands, straighten your arms above you, place them close to each other. Bend your knees, pull your legs slightly towards your pelvis and place your feet. Lower your arms to the side, bring your elbows to the floor, squeeze up.

How much to perform: 10-15 repetitions.

If you have a bench, fitball or comfortable stools that can be connected, it is better to do it on the bench, this will give you greater amplitude and higher efficiency.

Spider Elbow Plank

Why: Dynamic load on the muscles of the whole body. The abs work intensively in the exercise; the shoulders, arms, buttocks, legs, and back are also involved. This type of plank increases muscle endurance, restores mobility in joints, strengthens the core and corrects the position of the spine.

How to do it: Lower yourself into a plank position on your elbows, tuck your pelvis and stomach, and keep your legs next to each other, without arching your back. From the side, pull your right knee towards your elbow of the same name, do not change the position of your body. Lower it back down. Then repeat with your left leg. Don't take long pauses.

How much to perform: 10-12 repetitions on each side.

Crunches to bent legs

Why: Intensive training of the abdominal muscles. The upper part of the abs is loaded due to twisting, and the lower abdomen is loaded due to bent legs. Exercise strengthens the core, increases muscle strength and endurance, and forms relief.

How to do it: Roll over onto your back, bend your knees and lift your legs up, bringing your hips to the vertical and pressing your lower back tightly. Extend your arms above your head. Perform a twist - lift the top of your body and touch the sides of your shins with your palms and lower yourself. Move your arms out to your sides.

How much to perform: 12-15 repetitions.

French standing dumbbell press

Why: Strengthening and strengthening the triceps muscles of the arms. All three heads are involved in this exercise: lateral, medial, long. The elbow muscle is also activated as it extends. Great for strength training for beginners as the pressing motion is gentle on joints and ligaments.

How to do it: Stand up straight, take both dumbbells in your hands and lift them above your head. Elbows straight, as close to the head as possible. Without moving them apart from a fixed point and maintaining the position of the shoulder bones, lower the weights back and down. Straighten your elbows back. Keep your back straight.

How much to perform: 10-15 repetitions.

You can do this option if you have a large dumbbell weight:

Two types of biceps curls

Why: Uniform pumping of both heads of the biceps. The emphasis is on their upper section, which gives the biceps a more peaked shape. Indirectly, flexion also involves the muscles of the forearm, especially the brachioradialis.

How to do it: First, grab some weights, then get into a regular stance. Feet shoulder-width apart, back straight, arms along the body. Do 2 types of bends: with your palms facing your arms, while maintaining the position of your hands (hammers). Alternate your lifts. Do not use your body to help lift the dumbbells.

How much to perform: 10-15 repetitions.

Ready-made training plans for men:

• Ready-made strength program for 7 days
• Ready-made program for losing weight in the stomach (for 3 days)
• Ready-made split training program (3 days)
• Ready-made fullbody training program (3 days)

How to practice

1. After warming up. The exercises are simple, but you still need to warm up before them. Run for five minutes, and if there is nowhere to do this, jump rope, twist your arms and legs in all joints, bend forward and to the sides, and do a dozen air squats.
2. Not in the hottest weather . If it's hellishly hot outside, don't train at noon - it's better to train in the morning or late afternoon.
3. Intensely... Training should be exactly like this - that's the whole point. If you rest for a long time, the benefits decrease rapidly.
4. ... but without fanaticism . Don't try to make up for all the lost years in one workout. By overloading yourself, you only make things worse: you acquire a persistent aversion to exercise in general, which makes further transformation impossible.

Your main goal is to have fun, feel strong and fit, and want to train more.

What might you need for outdoor activities?

If you go to a sports ground for training, you will only have to take a bottle of clean water with you. The equipment provided on the site should be sufficient. If you go to the park or to the yard, then you can’t do without additional equipment. In addition to water, you will have to take with you a mat, a jump rope, an expander, weights - in general, everything that, in your opinion, a quality workout cannot be done without. You will also have to dress appropriately, comfortable sneakers, a sports bra, and in the scorching sun you cannot do without a hat.

Recommendations

The following tips will enhance the effect of your training:

• Eat a balanced diet
  .
  It is important to burn more calories than you consume from food. Cool abs always mean a low amount of fat
  . Proper nutrition will significantly enhance the effect of training;
• Strengthen the training process with pleasure hormones
  .
  It is important to experience the thrill of the training process, and not just the result and its expectation. Most beginners overdo it at the beginning
  , which leads to the release of large amounts of the stress hormone cortisol. Several workouts with high cortisol, and at the subconscious level, “Training is stress” will be reinforced. We need the opposite result. To do this, refrain from listening to music for 2-3 days. For your first workout, take your headphones and play your favorite songs at full volume. A huge amount of pleasure hormones will be released, even if the workout is not entirely joyful. The understanding will be established that pumping up the abs is pleasant;

• Drink 2-3 liters of clean water per day
  .
  We're not talking about tea, coffee, milk or juice. You need clean water that will remove harmful substances from the body. Against this background, do not give up salt consumption
  , since refusal can lead to disruption of the water-salt balance;
• The night after training, sleep 30-60 minutes longer than usual
  . The body needs additional time to recover;
• Remember to rest
  . The figure improves not during training, but during the rest period. The body recovers from the load, and only then do we get the result. If you do not allow the body to recover, the result will only be in the form of overtraining.

Have you warmed up? Time to get to work!

Now we go to the site. Hang on the bar and start pulling your knees towards your stomach, 10-12 times is enough for a start, then the number of repetitions can be increased. Then go to the children's sandbox, if its base is wide enough for the foot to stand, then use this children's element as a step platform. To get started, 10-15 steps are enough. If the base of the sandbox is narrow, then walk around the sandbox about 5 times, as if it were a thin log, and if you stumble, you will fall into the abyss. This exercise will have a great effect on your coordination. Then we go to the horizontal bar and try to pull ourselves up as many times as possible, but we need to give it 100%.