Ile-iwe akọkọ: àdánù làìpẹ

Iru kan: gbogbo ara

Ipele igbaradi: newbie

Iye akoko ti eto naa: 12 ọsẹ

Iye akoko ikẹkọ: Awọn iṣẹju 30-60

Nọmba awọn adaṣe fun ọsẹ kan: 3

Awọn ohun elo pataki: agbelebu

jepe: obinrin

Don’t have time to go to the gym or don’t want to buy a membership? These 2 circuit workouts are exactly what you are looking for to get your body in shape!

The Circuit Workouts on offer are two gorgeous programs for girls and women who are just getting started in fitness or simply don’t have the time or resources to go to the gym and lift weights.

If you are taking your first steps in fitness, we would recommend starting with the first program.

Take your time when doing the exercises. This is a circuit training, so there should be minimal rest when moving from exercise to exercise, but you should consider your ability and level of fitness.

After completing the first lap of any program, rest up to one and a half minutes before starting the next lap.

When doing the suggested programs, take one day off between training sessions. Ideally, you will do one of the two complexes 3-4 times a week.

Use rest days for low-intensity physical activity, such as walking or jogging in the area.

If you want to boost your calorie burn even further, you can also add (high-intensity interval training) such as sprinting on core circuit days.

How to progress in circuit training?

For each workout, try to add one repetition in each exercise for all three circles. When you can complete all 3 laps for 15 reps, add another lap and repeat the process. When you can overcome 6 circles of 15 repetitions, go to the 2nd complex and complicate the workouts in a similar way.

The second complex can be used to increase the level of difficulty and / or as an alternative to the first, depending on your level of training. For example, if you are in the process of mastering 2 programs (or you tried the first program and realized that it was too easy), you can study the first complex one day, and the second one the next, until you feel that you can master the second complex in each of the training days.

As soon as you can complete 6 circles of 15 repetitions in each exercise of the second set, you must either go to the gym or look for new, more complex gymnastic workout programs that you can do at home.

1 Circle

2 Circle

If you have any questions about the proposed programs, or if you tried to train and want to share the results, please write in comments. We will be happy to answer all your questions and help you take another step towards achieving your goals.

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