Circuit training offers a complete cardiovascular and muscle toning workout by moving between different resistance exercises with minimal rest. This burns fat while retaining muscle for women who want a toned, slender physique. Exercises that recruit more than one muscle group provide even faster results. Perform between 8 and 12 repetitions of each exercise using a weight heavy enough that completing the last rep is difficult. Do three sets of this circuit on alternating days of the week for maximum benefit and to allow muscles to recover between workouts. The American College of Sports Medicine recommends performing a warmup and cool down on each end of a circuit workout to reduce the risk of injury.
Chest Press on Stability Ball
Begin the circuit with an exercise designed specifically to target the pectoral muscles, which support women's breast tissue for a firm, lifted chest. Lie on a stability ball with your head supported. Using the ball recruits more muscles to stabilize your body while performing the movement. Hold a dumbbell in each hand with palms facing away from the face, arms raised straight up over the shoulders and chest. Lower to chest and repeat for one rep.
Bosu Lunges with Lat Row
Women who want to highlight or create the illusion of a slender waist should tone the latissimus dorsi muscles, which run along the sides of the upper back and give the body an attractive "V" shape. This move targets both the lats and the glutes, quads and hamstrings for strong, shapely legs. Holding a heavy dumbbell in each hand, stand with feet shoulder-width apart, facing a Bosu trainer with the blue side up and about half a stride distance away. Lunge forward striking the top of the Bosu with your heel. Bend the back knee as you lower your body. Row both arms back with palms facing the sides of the body, and elbows back to target the muscles of the upper back. Push off the Bosu and repeat with opposite leg, rowing during each lunge.
Squats with Biceps Curls and Overhead Press
Rounded shoulders also emphasize a narrow waist and this move not only tones the shoulders but also targets the biceps, glutes, quads and hamstrings. Stand with feet shoulder-width apart, arms at your sides, with dumbbells in each hand, palms facing forward. Squat by lowering your hips to the floor. Keep your abdominal muscles pulled in and knees pointing forward. As you squat, curl the weights up toward your chest. Rise from the squat pushing through your heels and press the weights overhead while rotating wrists so palms face forward. Lower and repeat.
Russian Twist
Tighten and tone abdominal muscles with the Russian Twist. Sit on the floor, feet out in front of you, knees bent and heels on the floor. Hold a dumbbell or weighted medicine ball in your hands with arms outstretched in front of you at shoulder level. Twist to one side and tap the floor. Twist to the other side and repeat.
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