Get Lean Abs With These Circuit Training Workouts

Circuit Training For Women Burn Fat Gain Lean Muscle

First off let me say even though the title of this article is circuit training workouts for women these workouts are just as effective for men.

In yesterday’s article I gave you the rundown, benefits and misconceptions about circuit training workouts.

The purpose of circuit training is to keep you moving by only allowing you to take minimal breaks between exercises. If you absolutely must rest( this will be based on your conditioning level), you can take 30 seconds to walk around and then start again. Whatever you do, don’t stop moving.

Circuit training is completely different than traditional weight-training programs, but can provide a much greater boost to your metabolism (fat loss) than plain cardio. Circuit training, works because it causes you to keep pushing your body aerobically, while still challenging you anaerobically(lean muscle gains).

Full Body Circuit Training Workouts <=== Click Here To Read The Full Article

The Bodyweight 100 Circuit Training Workout Challenge

Craig Ballantyne is going to take us through the bodyweight 100 challenge workout. I think for someone just starting with circuit training workouts this is a good place to start. After the 100 we will take a look at the bodyweight 200 circuit training workout.

To start, you will perform 20 prisoner squats, maintaining good form by keeping your elbows back and shoulders blades together.

Immediately following the squats, go directly into 20 push ups. If you cannot do 20 repetitions straight, then you can break it up however you desire, or do as many as you can and take a rest.

Next, you will do 10 jumps.

After the jumps, you will complete 10 repetitions of the inverted row, using an overhand grip.

Then immediately go into 20 lunges, alternating sides.

Once you’ve done all the repetitions for the lunges, move on to 15 closed- grip push-ups. For this exercise you want to place your hands shoulder- width apart and your elbows tucked into your sides. Again, if you can’t do 15 in a row, then you might do 5, then 5, then 5.

To finish off you will do either 5 chin-ups or 5 more inverted rows for a total of 100 repetitions.

Now if you don’t make the cut-off time for the Bodyweight 100, then you will repeat this challenge the following week. However, if you do manage to beat the time, then the next week you will move up to the Bodyweight 200.

Exercise List For The Bodyweight 100 Circuit Training Workout For Women

20 Prisoner Squats
20 Push Ups
10 Jumps
10 Inverted Rows
20 Lunges (Alternating Sides)
15 Close Grip Push Ups
5 Chin Ups or 5 (More) Inverted Rows

Now Let’s Try The Bodyweight 200 Circuit Training Workout

Once again Craig Ballantyne from Turbulence Training shows us how to lose fat and gain muscle with the Bodyweight 200 challenge.

This circuit is obviously a little more challenging than the workout above

If you passed the time requirement for the Bodyweight 100, then you’re ready to take on the Bodyweight 200.

Please Go To Circuit Training Workouts For Women for the Bodyweight 200