Circuit Weights and Cardio

Effective circuit workouts using weights and cardiovascular training. 

Click image below to download 8.5" by 11" diagram

Circuit training small poster feature both cardio and weight lifting exercises. You may download and print this poster for yourself.

Download Circuit training poster medium (17" by 11")

 

Circuit Training Workouts for Women

Circuit training workouts are great for women who need something that works. Here are two workouts women can do at home or at the gym. The equipment needed for these workouts includes: a treadmill, bike, set of dumbbells, bench and elliptical machine. Each workout is designed to last 30 minutes.

 

1st workout 

 

EXERCISE TIME LEVEL SPEED
Treadmill 5 mins   5.5 mph
Bike 5 3 60 rpms
Elliptical Machine 5 mins 3 120 strides per minute
Repeat this sequence twice without rest after a warm up    

 

 

2nd workout

 

 

EXERCISE TIME LEVEL SPEED REPS
Bike 5 mins   60 rpms  
Push ups (on knees) 10     10
Dumbbell Bend Rows       15
Arm Curls       15
Tricep kickbacks (each arm)       15
Squats with dumbbells       15
Repeat this sequence twice without any rest.