Circuit weight training is an exercise program that has you on a circuit of exercises, completing one type of exercise and then moving along a series of exercises without taking breaks in between. It is incorporated into a variety of fitness and weight-loss goals. Circuit weight training provides cardiovascular and body-building exercises to give you an all-over workout. Programs for women are designed to achieve desired curves such as toned arms, a narrow waist and proportioned hips.
Lower Body
Circuit weight training programs for women emphasize the lower body because women store the most fat in their hips and thighs. For lower-body circuit weight training with the use of free weights, consider front lunges, reverse lunges and ballet squats. Choose dumbbell weights that are moderately challenging, and hold one in each hand. For training with the use of resistance machines, consider knee curl, leg press, inner thigh and outer thigh machines. Follow one exercise after the other.
Upper Body
Working the upper body tones arms and sculpts the torso. For upper-body circuit weight training with the use of lightweight dumbbells, target arms with biceps curls and triceps extensions. Without dumbbells, do push-ups to strengthen the entire upper body. These moves tone without bulking up your muscles. When using resistance machines, choose low resistance on chest press, shoulder press and bicep curl machines. After working your arms and upper back, be sure to include a set of crunches to target the abdominal region.
Circuit Training Programs
Many fitness centers offer circuit training classes. You can also find fitness centers exclusively for women that strictly adhere to the concept of circuit training, such as nationwide fitness franchises. These programs are marketed as an efficient use of time and money to lose weight and tone up with a trainer there to help motivate and support.
Further Considerations
Consult a physician before beginning any new fitness routine. Modify circuit training if you are healing from an injury. Wear proper exercise attire. Chart your weight and measurements to notice progress. For optimal healthy weight loss and muscle toning, incorporate a balanced diet with foods from all five food groups and stay hydrated.
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