Circular training program for girls: examples of effective exercises for women

16 May 2020 Admin Home page » Home workouts

Don't have time to go to the gym?! No problem, circuit training at home is a great way to keep fit.

We present to your attention 2 gorgeous circuit training sessions for girls who are very short on time, but want to look attractive and slim.

If you are just starting your first steps in the world of sports and fitness, then turn your attention to circuit training No. 1. When doing the exercises, remember, there is no time to rush. When performing exercises one after another, the rest time between them should be minimal, otherwise the effectiveness of the workout will decrease.

After you have completed the entire circle of exercises (1 set of each exercise one after another), rest for up to 2 minutes, it is important that before starting the next circle and subsequent ones, the pulse is within 120-140 beats per minute, even if after 2 minutes minutes the pulse exceeds 140 beats per minute, rest more until the heart rate drops to the desired heart rate interval.

There should be at least 1-2 days of rest between workouts; daily workouts can reduce muscle recovery, which will lead to overtraining of the whole body. On rest days, it is useful not to just lie on the couch, but to perform physical activity with less impact, for example, swimming, stretching, cycling, hiking.

If you want to further increase calorie consumption, on training days after circuit training, for example after 2 hours, do sprinting.

What you need to burn fat

For an effective fat burning process, you will need to follow several rules, thanks to which the female figure will acquire the desired slimness:

proper nutrition and drinking regime;
high-intensity aerobic training;
schedule.

A balanced diet is important in the process of burning fat tissue. Proper nutrition for weight loss is characterized by an emphasis on the intake of proteins and cutting carbohydrates. The frequency of meals is around 5-6 times a day. The body should not feel hungry, otherwise it will store fats in reserve. It is also important to stay hydrated, as water helps remove toxins from the body.

Training takes place from 3 to 5 times a week. They should take no more than 60 minutes in duration. The main criterion for a successful workout is maintaining a cardio regimen. The heart rate should be between 115 and 135 beats per minute. It is within this heart rate that the body releases hormones that burn fat.

Daily routine is the final factor involved in fat burning. Modern rhythms of life do not allow relaxation. Snacking on the go, working until late, constant stress - all this does not allow the body to speed up its metabolism so that fat burning occurs. A good idea would be to go to bed and get up at the same time. Sleep – 8 hours a day.

A few tips for pumping up your abs

For faster and more noticeable results, we suggest remembering the following recommendations:

Breathing plays a very important role, so do not forget to breathe correctly: inhale in the negative phase, that is, when stretching the muscles, exhale in the positive phase, when contracting.
The stages of the exercises themselves are no less important. Try to stretch and contract the muscles as much as possible on each rep. This will give effect faster.
Based on the above, it can be noted that technique is more important, not the number of repetitions. There is no need to do it 100 times; if done well, 12–20 times per approach is enough.
To avoid discomfort, do not eat at least 1.5 hours before class.
Remove exercises such as overhead crunches from your plan. You already know which exercises are most effective, and there is no need to create the risk of increased intracranial pressure by performing an exercise that is not the most effective.
It is important to understand that the abdominal muscles adapt very quickly to the load, so do not repeat the same training option more than three times, change, alternate or complicate the exercises.
It makes no sense to train your abdominal muscles more than twice a week.

We looked at the most effective exercises for working out the abdominal muscles, but if you have a layer of fat thicker than 1–1.5 cm, then even if you have pumped up abs, the treasured abs will not appear. Therefore, do not forget to combine training with the transition to proper nutrition.

What is circuit training

Circuit training is high-intensity training of all muscle groups in a short period of time. As a rule, 6-7 exercises are performed in 1 circle. Each is performed at an accelerated pace, and the rest between exercises is 30-40 seconds.

Circuit training stimulates the release of stress hormones:

adrenalin;
norepinephrine;
cortisol

It is these “guys” that are responsible for increasing glycogen consumption and accelerating lipolysis (the breakdown of fat cells into energy).

In order for the hormonal surge to last, you need to train in a high-intensity mode. But regular cardio, running or an exercise bike, will not allow you to keep the bar high. Therefore, circuit training uses strength exercises that are performed in an aerobic mode.

Leg training program in the gym

Let's take a closer look at what circuit training will look like, for example, on the legs, if you work out in the gym. We will offer you two options with detailed descriptions, and you can see for yourself how much more effective, energetic and faster such training will be.

Workouts will vary in the exercises themselves and the way they are performed.

1st training option

In this program, we use the usual approach system: we describe an exercise that will need to be performed a certain number of times.

Exercise 1. Squats with a barbell

You should always start your workout with a basic exercise to activate all the muscles and involve the whole body in the work. And a great option for legs is squats.

It’s best to start any leg workout with squats, because at the end you may not have the strength left for this exercise.

If you have not worked with a barbell, then you should find a lightweight bar; this is almost always available in the gym; it weighs about 7–9 kg. If this is not the case, then most likely there will definitely be a shortened straight bar, its weight does not exceed 5 kg.

If you have been working with a barbell for a long time, then for this workout you should slightly reduce your usual weight. Let's say, take not 30 kg, but 20.

We remove the bar from the racks; it should lie on the upper part of the trapezius and shoulder girdle, not on the neck.
We hold the barbell with a medium grip.
Let's take a step or two back.
We place our feet slightly wider than shoulder-width apart or shoulder-width apart, with our toes pointing straight (if it’s not entirely comfortable, you can spread your toes slightly to the sides, but not wide).
We tighten our stomach, keep our back straight, look straight ahead.
We take a breath and begin to squat. The knees do not go beyond the toes; to do this, we move the pelvis back.
We go below the parallel with the floor, as far as our level of training allows.
Exhale as we rise up and tense our buttocks.

You need to repeat 8-10 times.

Barbell squat exercise technique

Exercise 2. Deadlift on straight legs

Immediately after squats, we perform deadlifts with a barbell on straight legs.

Deadlifts on straight legs work the muscles of the thighs and buttocks better than the classic version.

The weight can be left the same, but if it’s too heavy, you can disassemble the bar a little.

We remove the bar from the racks, the position of the hands is average, the palms are directed towards ourselves.
An important point is that the barbell must be lifted (even if it weighs 5 kg) with a straight back. If you take it from the floor, you should bend your knees as much as is comfortable so that your back remains straight.
Having removed the barbell, we straighten up.
We place our feet hip-width apart.
The back should be stiff, the shoulder blades should be brought together, the stomach should be tucked.
Inhaling, we begin to lean down, moving our pelvis back a little. Even though the exercise is called the “straight-legged deadlift,” your legs need to be slightly relaxed at the knees. It is more important to keep your back straight, and if the stretch is poor, do not lower the bar too low.
We carry the barbell almost along our legs.
We lower ourselves to the point where we can still keep our back straight and our legs not too bent at the knees. You can go down to the middle of your shins - good, you can barely reach your knees - no problem.
As you exhale, we rise up and tense our buttocks.

Repeat 10–12 times.

Technique for performing the deadlift exercise

Exercise 3. Hyperextension with round back

Typically, the hyperextension exercise is performed with a straight back, but we will perform the exercise with a round back, which will remove the load from the extensor muscles, completely eliminate the back muscles from the work, but at the same time work the gluteal and posterior thighs even more.

There is a myth that hyperextension should only be performed with a straight back. It is not true. For isolated work on the legs and buttocks, you can use the round back option.

Before starting an exercise, you should always adjust the machine to your height. The upper pillow or bolsters should be located in the lower abdomen, in the area of the ilium. If you set them too high, your belly will get in the way. The lower bolsters that secure the legs should lie just above the Achilles tendon.

After the adjustment is made, we settle down on the simulator.
For this exercise, you can use light weight. Just find a weight plate or dumbbell weighing 2.5–5 kg and pick it up.
Fixing your legs, round your upper back.
We inhale and slowly, under control, lower ourselves down. There is no need to go down very much, “don’t fall like a stone.” Sudden jerks can make you feel dizzy.
As you exhale, we rise up to parallel with the simulator and squeeze our buttocks.

Repeat 8–12 times.

Video: Hyperextension with round back

Exercise 4. Swing your legs on all fours

After we have completed the basic exercises, we consolidate the result with isolated exercises. This way we “finish off” the muscles.

We get down on all fours. Palms under shoulders, knees under buttocks.
Straighten one leg and place it on the toe. Then we lift it until the gluteal muscle contracts and slowly lower it down.
We touch the floor only a little and immediately bring our leg up again.

Repeat 20–25 times and change legs.

Technique for leg swing exercises on all fours

Exercise 5. Gluteal bridge

You are probably familiar with this exercise.

When performing this exercise, it is important to tense your buttocks as much as possible at the top point, and not just make oscillatory movements

Technique:

We lie down on our backs.
We bend our legs at the knees and place them on our feet, hip-width apart.
Inhale and as you exhale, lift your back and buttocks off the floor.
At the top point (raise the pelvis as much as possible), squeeze the buttocks and fix this position for a few seconds.
Then we lower ourselves down until we lightly touch the floor and immediately raise our pelvis up again.

Repeat 20–25 times.

Technique for performing the gluteal bridge exercise

In the last two exercises, it is important to move up in an “explosive” manner, energetically, and go down slowly.

It was one circle. After it, we rest for about 3-4 minutes and repeat 3-5 times . Focus on your free time and level of preparation.

We try to do the exercises one after another without rest.

2nd training option

This option will most likely take you a little less time, and is worth doing when you are in a hurry. But don't worry, this won't reduce the effectiveness. It’s just that this fat-burning workout will take place on a timer, and if in the first case you could rest somewhere longer or get stuck on some exercise, then this won’t happen here.

For this workout, be sure to use a timer to ensure everything is accurate.

You can choose two training options depending on your level of training:

30 seconds exercise / 30 seconds rest
40 seconds exercise / 20 seconds rest

The second option, of course, will be more difficult for women, and to begin with, you can practice the first, and as your physical fitness improves, move on to the second.

Exercise 1. Lunges with dumbbells

A good alternative to squats is another basic exercise: lunges. In the future, when you choose exercises for training yourself, you can do both, both under a timer and on a count.

It is best to do lunges while stepping back. When you step forward, the muscles of the front thigh are tensed to a greater extent, when you step back - the back.

We choose dumbbells that are not very heavy; you should not take more than 5 kg.

We take the weight in our hands and stand straight.
Feet hip-width apart, toes pointing forward.
The stomach is tucked, the back is stiff, the shoulder blades tend to each other.
We take a wide step back with our left foot and place it on our toes.
The right leg remains in place; to maintain balance, the toe can be slightly tucked inward.
We inhale and slowly begin to lower ourselves down, bending our knees.
Pay attention to the position of your knees. The knee of the right leg (which is in front) should not go beyond the toe, strive to ensure that the angle in it is about 90 degrees. The knee of the left leg should not hit the floor (it almost reaches, but does not touch).
We fix the position. Aim to ensure that the weight is distributed evenly between your legs.
We try to keep the body strictly vertical at all times in order to prevent excessive load on the knees of the leg in front.
With an exhalation, we rise up, push off with our left foot and place it next to the right.
We repeat the same on the second leg.

Lunge exercise technique with dumbbells

Exercise 2. Single leg deadlift with dumbbells

Unlike the double leg deadlift, this exercise develops balance very well and puts a lot of stress on the muscles. It is somewhat more complicated, and if you have never done it, take the smallest dumbbells first.

During the exercise, you can hold the dumbbells directly in front of you, with your palms facing your stomach, or along your hips - this is not so important

Technique:

We take dumbbells and stand straight.
Feet hip-width apart, toes pointing forward.
The back is stiff, the stomach is tucked.
The gaze is directed straight. Some people do this exercise while looking at themselves in the mirror from the side, this is wrong.
We inhale and begin to lean down, while simultaneously lifting our left leg up. The leg and body should be a straight line.
Bend the supporting leg slightly at the knee.
It is important to perform the exercise with a straight back. Do not allow the dumbbells to freely pull your shoulders; the shoulder girdle should be fixed.
We lower ourselves to approximately the middle of the shin and, with an exhalation, rise to the original position.

Technique of the deadlift exercise with dumbbells on one leg

It is better to first perform the exercise with one leg, then rest and repeat with the other leg, since in this case it is possible not to place the leg on the floor, but to hold it in the air, this will maximally activate the stabilizer muscles.

Exercise 3. Side lunges with dumbbells

For this exercise you need to take light dumbbells (up to 4 kg).

Technique for performing side lunges with dumbbells

Technique:

Let's stand up straight. Feet hip-width apart.
Inhale and take a wide step with your right foot to the right side.
After this, we bend our right leg at the knee and transfer most of our weight to it.
We bend our body towards our leg, the knee should not go beyond the toe, and the back should remain straight.
As you exhale, straighten up and pull your right leg towards your left.
Repeat on the left leg.

Exercise 4. Gluteal bridge - statics

This exercise differs from the version from the first program in that we do not make up and down movements.

At the top point, tighten your gluteal muscles as much as possible

Technique:

We lie down on our backs.
We bend our legs at the knees, pull our feet closer to the buttocks.
Inhale and as you exhale, lift your pelvis up. We strongly squeeze the buttocks and hold this position according to the timer.

Features of circuit training

One of the striking features of circuit training is performing any exercise at a high tempo or for a while. Good examples can be seen in CrossFit routines, and the Tabata protocol can also serve as an excellent example of interval training.

Advantages

There are a number of advantages to this type of training:

effective burning of fat tissue;
increase in strength and endurance;
helps give the body definition;
short training sessions;
ability to work with both fixed and free weights.

Flaws

Almost every set of exercises has disadvantages, and this technique also has its fly in the ointment:

high load on the heart muscle;
does not help build muscle mass;
in small halls with a lot of visitors it is not always possible to work without interruption.

Features of classes during and after menstruation

Girls should correctly distribute the intensity and load of classes during the monthly cycle.

In the first two weeks of the cycle, do strength training : more exercises and repetitions, higher working weight. The frequency of such training is 3-5 times a week.

On the days of ovulation, you can set personal records. After all, at this time you feel a surge of strength and a desire to do everything and a lot.

In the last two weeks, reduce activity to 1-2 workouts per week. In addition, it is better to focus on fat-burning training, while the exercises should not be difficult, and the number of repetitions and working weight should be reduced.

Intensity and mode

Since the circuit training technique is aimed at burning fat tissue, the intensity of the exercises should be high. However, do not forget that the training time should not exceed 40-50 minutes. During this time, you can complete 3-5 laps, so do not overload the set with the number of exercises.

Circuit training for girls in the gym can be performed using the Tabata protocol. That is, the maximum number of exercises is performed over a certain period of time, resting during load changes is no more than 15-20 seconds. This approach effectively maintains the heart rate zone for burning fat tissue, and the short rest interval between exercises does not reduce its threshold.

All about the press and features of pumping up cubes

It should be noted that it is easier for a man to achieve sculpted abs than for a woman. This is due to physiological characteristics. In a man’s body, fat accumulates less and is lost better. In women, the fat layer is normally larger and decreases much more slowly - this system allows a woman to bear children.

The abdominal muscles consist of:

transverse is a deep muscle, it is the one that supports the abdominal organs;
internal oblique - it also belongs to the deep muscles and runs from the pelvis to the chest;
a superficial oblique, which is located directly on the inner one, its task is to turn the body to the sides and tilt to the side;
straight - it is the one that receives the most attention during training, since it occupies most of the abdomen and lies on top of the transverse one; functions of the rectus muscle - bending the body forward and holding the torso in a straight position.

Strong abdominal muscles not only support the organs, but also provide rotation and tilt of the body, and also keep the back straight

The rectus muscle is not functionally divided into bottom and top. However, some people identify the top four abs as “upper abs” and the bottom four as “lower abs.” Why is this wrong and why doesn't this approach work?

The rectus abdominis muscle is a single whole, and you won’t be able to strain the top or bottom separately; you can only shift the load a little. At the same time, with the lateral muscles you have to work with each one separately, since they are located separately on different sides of your body.

You've probably noticed that no matter how much a person pumps up his abs, the fat never goes from the bottom up, even if he does a large number of exercises called “lower abdominal exercises.” Because the scheme for pumping zones separately does not work, and fat is lost in accordance with the biological characteristics of the human body and this is not related to training. We'll look at this point a little later.

However, this does not mean that a set of exercises such as leg raises are ineffective. Against. Scientists identified the most intense and high-quality exercises for the lateral and rectus abdominis muscles and formed a rating of the best exercises, in which the “bicycle” and hanging leg raises take first place.

This is due to the fact that such exercises are difficult for the abs and force you to strain more, but they pump the entire rectus muscle from the sternum to the pelvic bone, and not any area separately.

Nutrition and abs

What is the role of nutrition in creating a beautiful flat stomach and perfect abs?

In fact, you need to be aware that no amount of abdominal pumping, no matter how powerful exercises are used, you will never see them unless you reduce your body fat percentage. In this case, fat is not burned locally, so that, for example, you achieve cubes on the stomach, but the arms, back and legs continue to maintain the same percentage of subcutaneous fat.

If the percentage of fat in your body is more than 20 (and for a man this is already too much), then no matter how hard you try, you will not see six-pack abs

Read more: Vitamin B12 in bodybuilding: how to take it

Exercise triggers fat burning processes and helps speed up metabolism, but if you continue to consume more calories than you expend during physical activity, there will be no result.

Therefore, to make your abs strong and beautifully defined, you need to both exercise and eat right.

Exercises

The cycling of loads in circuit training develops all muscle groups during one session. In selecting sets, the main thing is to select the load in such a way that the development of muscle groups is variable. For example, after an exercise to develop the pectoral muscles, you should work on your legs, then your back and abs.

In circuit-type training, you should give preference to basic exercises. They involve several muscle groups at once, which means that burning subcutaneous fat will be more effective.

Exercises for circuit training:

jumping from place to platform;
deadlift;
lunges with dumbbells, possible with movement around the room;
squats with a barbell in a Smith machine;
Bulgarian lunges with dumbbells;
Burpee exercise;
dumbbell bench press;
push-ups from the floor, support, at an angle;
pull-ups on the horizontal bar;
bar pull to the chin;
block pull behind the head;
pulling the block to the chest from above;
hyperextension;
twisting for a while;
hanging leg raises.
treadmill
exercise bike;
orbitrek;
jumping rope.

Abdominal program for girls consisting of 7 exercises

Not everyone starts from the same place and wants different results when they start training their abdominal muscles, so it would be reckless to use the same training approach for everyone.
Below are 6 sets of abdominal exercises that can help you tap into your physical weak points, tap into deep neuromuscular connections, and increase the strength of your abs, no matter your fitness level. “When we want to pump up our abs, we must remember that there is no universal complex for everyone. Everyone has their own goals and their own initial data, which require an individual approach to training the abs and selecting abdominal exercises.”

Also check out abdominal exercises at home and in the gym.

First, some scientific facts about the press.

The press is one continuous muscle, which is divided into upper and lower parts only conditionally. And it is not possible to pump each part of the abs separately in isolation. However, certain exercises will help you target a specific area of your abdominal muscles.

Perform cable crunches with your knees on your knees and your legs locked, so the upper part of the rectus abdominis muscle (upper abs) swings much better.
To better target your lower rectus abdominis (lower abs), hang from a pull-up bar to stabilize your torso and perform leg raises with your knees bent. This way you will better pump up your lower abdominal muscles.
Additionally, bending your torso helps engage the internal and external obliques, so perform twisting or rotating movements.
Some exercises can target different areas of the same movement, depending on whether the upper or lower body is stabilized. For example, a crossover crunch can work both your upper abs and your obliques.

Because your abdominal muscles work all day long to keep your body upright, they contain more slow-twitch fibers. Therefore, they fatigue more slowly than other muscle groups with a high content of fast-twitch fibers (i.e. pectorals, biceps, etc.).

Fast twitch fibers are the most capable of growth, but you want to target a muscle group like the abs, which is the most stubborn muscle group to grow. Therefore, you cannot use the typical method for training them, such as for the arms, chest or back.

Until you decide which exercises are best for you, use several different training methods at varying exercise intensities (from medium to high) to get different types of fibers to grow.

Finally, don't forget about progression when it comes to your abdominal muscles. Just doing 20 reps all the time is not enough. You need to increase the load, every workout, try to do a little more than last time. Try to add weight or number of repetitions for each repetition or set in each subsequent workout, or slightly reduce the rest time between sets. You will grow faster if you increase the intensity from workout to workout.

Do this six-exercise superset workout just once a week to get flat, firm, defined abs.

Doing hundreds of sit-ups a day will not help you build tight, defined abs, and anyone who doesn't know this is wasting their valuable training time.

You'll develop phenomenally strong hip flexors, not tight, elastic abs.

However, high-repetition work of your torso (core) muscles is a fantastic way to shock those stubborn abdominal muscles—and that's exactly what our six-exercise at-home ab workout aims to do.

The first superset first works the upper abdomen, and then the side muscles. The second superset works the lower abdomen, and then the sides again, but the last one primarily targets the side abdominal muscles. Do this workout once a week for a month and you will see your abs become firm and contoured.

The entire training consists of six exercises, divided into three supersets. This means that you perform two exercises one after the other with little or no rest in between.

That is, you complete all repetitions of movement 1-A, then perform exercise 1-B without stopping, resting only after all repetitions of 1-B.

First, superset 1-A and 1-B is done 3 times, then 2-A and 2-B 3 times, and the same with 3-A and 3-B.

To achieve faster results, tighten all the muscles in your torso (core) before beginning each set. Activating these target muscle groups will result in better form and greater stress on your abdominals.

3 sets of 15 reps. Rest - 0 seconds. Aimed at the muscles of the upper abdomen.

Lie flat on your back, bend your knees, and hold the dumbbell above your chest with your arms outstretched. Raise your upper body as high as you can. Pause at the top of the movement, tighten your abdominal muscles further, and then return back to the starting position.

3 sets of 15 reps. Rest - 2 minutes.

Targets the lateral abdominal muscles

Sitting on the floor, bend your knees and raise both feet slightly, holding a dumbbell in front of you with both hands. Keep your feet hanging (do not touch the floor). Perform a turn to one side. After a short stop, do the same in the other direction. This counts as one repetition.

To get a well-defined belly, you will need to follow a strict diet. I think you already know this. But it should also be noted the absolute importance of abdominal training, because it is what can make your stomach flat and toned.

Abdominal exercises for girls, along with a proper diet, are the only way to an ideal stomach.

Even if you have built your diet correctly and lost all excess fat, well-developed and elastic muscles are necessary to achieve a truly beautiful silhouette. In this article we will look at the best abdominal exercises for girls. They will help you create a flat stomach and a beautiful figure.

Below I will give seven super abdominal exercises for girls that will help you get the ideal figure. You can take all of these exercises and make them into a separate ab workout, or you can incorporate some of them into your regular workout routine. If you do this, get ready to see amazing results!

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There are many variations of crunches. To perform this exercise, lie on your back, bend your knees, and place your feet on the floor. Place the ankle of your left foot over your right knee and place your hands behind your head. While pressing your lower back toward the floor, lift your shoulder blades off the floor and then twist your upper body diagonally toward your left knee.

Performing abdominal exercises for girls is not only an opportunity to become more beautiful, but also to take care of your health.

The key to working your abs and obliques with this exercise is to apply maximum tension at the top of the movement. Be sure to alternate legs so that both sides of your body develop harmoniously.

You should definitely love this exercise because it works all the abdominal muscles without exception. When you add cycling exercise to your regular workout routine, you are sure to see results. This is a grueling exercise, but you have to endure it because a beautiful belly is worth it.

To perform the exercise, lie on the floor, bend your legs at an angle of 90 degrees, put your hands behind your head. Raising your shoulders off the floor, reach your right knee toward your left elbow and straighten your left leg. Continue alternating opposite knees and elbows.

Cycling is a great exercise that works all the abdominal muscles.

Try to raise your shoulders higher from the floor, despite the fact that it is more difficult to perform the exercise this way. This is necessary to put more stress on the abdominal muscles.

Do more reps until your abs start to burn! Abdominal exercises for girls, unlike exercises for men, are not intended to build muscle mass. In fact, you are training for endurance and relief.

By performing a large number of repetitions and not using weights, you can get your stomach into ideal shape while maintaining your feminine figure.

This is a complex and amplitude exercise. It is no coincidence that it is third on the list, because it is advisable to perform it after your abdominal muscles have received a good warm-up.

This exercise will push your abdominal muscles to the limit and may even result in muscle pain the next day.

In order to avoid back injury, you need to monitor the technique of performing the exercise and do it on a soft mat.

To begin, lie on your back and extend your arms above your head as if you were diving into a pool. Now use your abdominal muscles to lift your upper and lower body so that your body forms a “V” shape.

This is one of the more difficult abdominal exercises, but it's worth it.

You don't have to touch your toes with your hands on every rep if you can't do it without bending your arms. Gently lower your legs and body to the floor and relax. Do everything slowly and with concentration. Fast and sudden movements will only harm your abs and back.

This abdominal exercise for girls puts more stress on the lower abdominal muscles. It is quite simple, but fitness club visitors often forget about it.

Lie on your back and pull your knees up so that they are bent at a 90-degree angle. Now, using your abdominal muscles, lift your hips off the floor and pull your knees towards your shoulders.

By performing an exercise such as reverse crunches, you give a good workout to the lower abdominal muscles.

Adding Cardio

Circular intensive training can be diluted with cardio cycles. This approach will help diversify your training and prevent a plateau effect. To perform it, you will need to include any cardio-oriented load.

The effectiveness of the technique is due to the fact that running and other cardio exercises are considered energy-intensive. They speed up metabolism, increase glycogen consumption, thereby provoking the body to take energy for restoration from adipose tissue. It is noteworthy that fat continues to burn after exercise for quite a long time. That is why it is worth alternating strength and cardio exercises during circuit training.

The benefits and disadvantages of circuit training for the whole body

This type of load can be considered less traumatic and harmless than strength split training or intense cardio. Therefore, it is often recommended to beginners for a quick fat-burning effect and at the same time strengthening muscles. Also, this is an ideal option for home workouts. But still, circuit training is not suitable for everyone.

Circuit training allows you to work all muscle groups in one session without causing overtraining in the muscles.
This method makes the training process more productive and interesting, since unnecessary time is not wasted on recovery between approaches.
This method of training allows both beginners and professionals to develop a harmonious body during a certain period of time, for example, after a competition.
Circuit training can consist of both basic and isolation exercises, which makes the method universal.
The technique reduces the possibility of injury to ligaments and joints with a well-structured training program.
Circuit training speeds up the fat burning process by constantly maintaining a certain heart rate.
Training has a beneficial effect on the general condition of the body and improves its health, if there are no contraindications to training.
You can exercise both with equipment and with your own body weight, as well as in the gym, on the street or at home.

Disadvantages of training

Although the method can be used by bodybuilding professionals, such training develops muscle definition rather than size due to the constant movement in which endurance increases. Therefore, the method is still suitable for strengthening muscles at the initial stage, but in the future it is useless for gaining mass.

Strength training program for girls

Strength training is designed to increase the body's endurance and tone the muscles. Such techniques can and should include working on “problem” areas - buttocks, oblique abdominal muscles, arms and chest.

The lesson must begin with a warm-up, which lasts 10 minutes. You can jog on a treadmill uphill, or jumping rope is also suitable. For the upper body - light stretching and push-ups.

Afterwards, you can move on to strength training with the following exercises:

squats with a barbell - 10-12 repetitions;
bar deadlift – 10-12 reps;
lunges with dumbbells - 10-12 times on each leg;
barbell or dumbbell bench press – 10-15 times;
lifting with dumbbells on a plinth - 15 times on each leg;
pull-ups on the horizontal bar - to the maximum;
pulling the upper block behind the back – 10-15 times.

At the end of each workout, you should definitely do a cool-down (stretching). Thanks to this, muscles recover better and hurt less after training.

Home training for beginners: general rules

Regular exercise is necessary, even if you are not overweight. Firstly, it strengthens muscles and develops muscle endurance, which will help you easily withstand any physical activity in everyday life. Secondly, it develops the cardiovascular system and trains the heart muscle, which reduces the risk of developing many diseases, including heart attacks and strokes.

Thirdly, training promotes the production of happiness hormones (endorphins), which reduce the risk of developing depression and depression. Fourthly, regular sports activities stimulate a person to lead a healthy lifestyle without bad habits.

At home, you can organize quite effective workouts for losing weight, and for this you do not need special equipment or even any experience in fitness. If you choose an affordable exercise program and practice regularly, you can achieve results even if you have never exercised before. We offer you a ready-made plan for a circuit home workout for beginners, with the help of which you will get rid of excess weight and improve the quality of your body.

Benefits of this home workout for beginners:

workout will help you lose weight and tone your body
The lesson is suitable for beginners and those who have not trained for a long time
You can start training at home with this program
the program includes exercises for all major muscle groups
they will help you strengthen your muscles and get rid of problem areas
Most of the suggested exercises are low-impact
you will need minimal inventory.

Before going directly to the list of exercises, be sure to read the recommendations and rules that will allow you to train efficiently and effectively.

Rules for training at home for beginners:

1. Start this at-home workout for beginners with a warm-up and end with a full-body stretch. We recommend watching:

Warm-up before training: exercise plan
Post-Workout Stretching: Exercise Plan

2. Always exercise in sneakers; You can’t train at home barefoot if you don’t want to get joint problems.

Top 20 Best Men's Fitness Shoes
Top 20 Best Women's Fitness Shoes

3. Try not to eat at least an hour before training, otherwise digestive problems may occur. Half an hour after training, eat protein + carbohydrates (for example, 150 g of cottage cheese + fruit).

4. Drink a glass of water 20 minutes before your workout and take small sips of water every 10 minutes throughout your workout. After your workout, drink a glass of water.

5. The suggested workout for beginners consists of two rounds of 6 exercises in each round. Each round is repeated in 2 circles. If you find it difficult to sustain a workout from start to finish, you can take a 5-minute rest between rounds or shorten the duration of the program.

6. This workout for beginners involves the use of a timer (each exercise is performed for 30 seconds). But if this format is inconvenient for you, you can perform counting exercises: 15-20 repetitions of each exercise.

7. This program contains exercises that involve performing on different sides: first on the right, then on the left (for example, lunges, leg raises, hip adduction on the side). We recommend dividing the execution into 2 circles, i.e. in the first circle you perform exercises on one side, in the second circle - on the other side. But if you want to make the workout more challenging and longer, you can do exercises on both sides of each circuit.

Plank: how to do + options
Lunges: how to perform + options

8. The duration of this workout at home for beginners is 20-25 minutes (excluding warm-up and cool-down). You can always adjust the training time at your discretion by adding or reducing the number of laps. Stop and stop exercising if you feel dizzy, weak, or have heart pain.

9. For some beginner exercises you will need dumbbells. If you don't have them, you can use plastic water bottles (1-1.5 liters) or do exercises without additional weight. If, on the contrary, you do not have enough load in some exercises, you can use a fitness band, leg weights or an expander.

How to choose dumbbells: tips, recommendations, prices

10. This set of workouts for beginners is divided into 3 days. You can train 3-5 times a week depending on your goals and capabilities - just alternate the 3 ready-made plans with each other. After 3-4 weeks of implementation, it is advisable to increase the time you perform the exercises (focus on your capabilities).

https://youtu.be/d5bznQLUUuc

Intensive complexes for weight loss

The basis of intensive training is to reduce rest time as much as possible (you can eliminate it altogether) and avoid downtime, during which the “fat-burning” (pulse) zone falls through. The number of repetitions in the exercises changes, super- and giant sets are performed.

In addition to the random number of repetitions in sets, the time spent training in the gym changes. For example, on the first day the training takes 30 minutes with warm-up. And every subsequent day in the gym you should add 10-15 minutes.

An important aspect of intensive training is to take into account the capabilities of the room and approach planning sets based on them. Because it is difficult to carry out a super set in a busy hall. Accordingly, it is worth focusing on basic exercises that work the maximum possible number of muscles per approach.

We offer examples of exercise sets for 3 training days.

Complex No. 1

Performed in a super set for maximum effect. Rest between sets – no more than 25-30 seconds.

Go:

Warm-up – 5-7 minutes.
Dumbbell bench press – 10 repetitions.
Bent-over barbell row – 14 times.
Rest.
Bent over arms with dumbbells – 15 times.
Smith machine squats - 12 reps.
Rest.
Dumbbell press while sitting on a bench at an angle – up to 15 times.
Pull the barbell to the chin - to the maximum.
Hitch.

After the circle there is a rest for 3-4 minutes, then the circle is repeated. Within 25-30 minutes you can do 4 such circles.

Complex No. 2

The exercises are performed one after another, like a giant super set. The training time increases to 35-40 minutes. Rest between sets – 1-3 minutes.

Begin:

Warm up.
Jumping with dumbbells on a platform – 10 times.
Head pull-down – 12 reps.
Exercise Burpee (Burpee) – 15 repetitions.
Deadlift – 12 reps.
Press in the Hammer machine - to the maximum.
Rest.

You need to perform 5-6 such circles, then cool down.

Complex No. 3

The complex is represented by three exercises in a set. Perform one after another, rest between sets for 1-2 minutes. The total training time has been increased to 45 minutes.

Let's get started:

Warm up.
Bench press sitting on a bench at an angle – 15 times.
Squats with a bar – 12 reps.
Bar row to the chin – 10 repetitions.
Rest.
Hyperextension – 15 times.
Exercise Burpee (Burpee) – 14 repetitions.
Lunges with dumbbells - 10 on each leg.
Rest.
Pulldowns of the upper block to the chest – 10 times.
Hanging leg raises – 15 reps.
Twisting - to the maximum.
Hitch.

During the workout, perform 3-4 laps. Rest between them for up to 4 minutes.

Option No. 2

Below is a circuit workout at home. Its advantage is that there is no dependence on dumbbells and barbells. The total number of laps is four, that is, the entire program must be repeated four times. The rest time between each approach is 25-30 seconds and 90-120 seconds between circles. To achieve effective weight loss, you should take minimal breaks.

No one forbids combining exercise options, alternating with each other, adding or removing them. For example, there are many squats alone, with an emphasis on certain muscle groups. Before starting classes, a 10-15 minute warm-up should be done. The total time for the entire workout is about 30-40 minutes.

The program itself:

Squats. There are several dozen options here. It is possible to replace the classic execution with other variations; experiment with the width of your legs and implements. If a dumbbell or barbell is connected to the work, then the weight should be such that you can do at least 20-25 repetitions with it.
Plank. As in the first case, there are a lot of options. The “side” option, which is done with emphasis on the elbow, gives an excellent effect. You can alternate it with the classic (straight) on straightened arms or elbows. The benefits of the plank are an excellent workout for the abdominal and back muscles. You need to start with 30 seconds, after which you should consistently increase the time by 10-15 seconds.
Stand ups and lunges. These exercises are not performed one after another; the best option is cross-execution. That is, in the first and third circles you need to do lunges, and in the second and fourth circles you need to do chair lifts. For greater load, you should take weights in your hands, which will increase the efficiency of working out your leg muscles.
Pull-ups and push-ups. Here, as in the previous case, we are talking about alternation. If you have no experience in the training process, then push-ups should be done from your knees, which will reduce the load on your arms (this recommendation is more for women). As for repetitions, you should not overdo it. You can start with 4-5, and then increase their number to 15-20. Over time, complication is allowed - push-ups with clap, on one leg, on fists, and so on (suitable for men). Pull-ups can be performed in different ways - with a wide or narrow grip, with your palms facing either side and on one arm (if you have enough strength). Women or men who cannot pull themselves up need to place a chair and push off from it. If classes take place in a gym with the appropriate equipment, then you should use a pull-up machine - a gravitron. You need to alternate exercises as follows: in circles 1 and 3 you should do pull-ups, and in circles 2 and 4 you should do push-ups.

If you find it difficult to complete four circles, you can start with two, using the above alternation in the same way.