To help create a healthy mind, body and spirit and an ideal way for a lady to gain feminine muscle is by the circuit training method.

This is also ideal for improving and maintaining fitness levels and losing body fat through metabolic conditioning. It is a real results generator!

Circuit training for women


There are many forms of circuit training methods including HIIT (High intensity interval training), Tabata or X –Treme. One which is more unique and ideal for women is the 321 method of circuit training developed by Hollywood ‘personal trainer to the stars’ Ramona Braganza.

The 321 circuit training method

This method is good for metabolic conditioning, developing strength and endurance and also core power and stability at the same time.

It is versatile too and can be performed outside, at home or in the gym.

Using just body weight exercises or portable equipment, or in the home or studio environment and with resistance machines and dumb bells and cardiovascular equipment in the gym. Wherever you find yourself, you can do this!

The 321 training method is developed as circuit training in the format of 3 sessions of cardio of a dynamic warm up followed by 3-10 minute duration, 2 sessions of resistance training of 3 exercises and 3 sets of each with minimal rest between sets, and 1 session of core exercises of 2-3 sets of 3 abdominal exercises with minimal rest in between sets, and 5-10 minutes flexibility/stretching and cool down at the end of session.

321 week training schedule

An example of a week’s schedule of 321 training could be set out as follows:-

Day 1 – Chest, Triceps & Legs

Day 2 – Back, biceps & legs

Day 3 – Shoulders, legs & Glutes

With a day’s rest between sessions and one day of rest/relaxation each week.

321 day training plan

An example of Day 1 321 circuit training plan:-

Dynamic warm up – 5 minutes

Cardio 1 session – walk/jog on treadmill for 5-10 minutes at 5-6 miles per hour

circuit training for women_2Circuit A

1. Chest. Push ups – 15-20 repetitions – body weight – 3 sets – 45 seconds  rest in between sets

2. Legs. Squat – 15-20 repetitions – 4kg per side – 3 sets – 45 seconds rest in between sets

3. Triceps. Triceps dips – 15-20 repetitions – Body Weight on bench – 3 sets- 45 seconds

Cardio 2 session – X Trainer – Level 5- 10 minutes – moderate exertion

Circuit B

1. Chest – Dumb bell chest press- 15-20 repetitions – 4 kg per side – 3 sets – 45 seconds rest in between sets

2. Russian Lunges – 15-20 repetitions per leg – 5 kg per side – 3 sets – 45 seconds rest in between sets

3. Triceps extensions – 15-20 repetitions per side – 3kg per side- 3 sets- 45 seconds rest in between sets.

Cardio 3 session – rower – Level 5-10 minute row – aim for 2000 metres

Core – Abdominal /lower back exercises

1. Plank – hold for 1 minute

2. Side plank – hold for 1 minute both sides

3. Superman

Cool down – flexibility/stretching exercises and relaxation for 5 minutes

Completing this circuit will take 45 minutes to 1 hour dependant on length of cardio sessions in circuit. It could also be fitted into a lunch hour break if condensed into a mini session of half an hour.

An ideal way for ladies to train as a group or on their own and improve fitness, strength and stamina levels whilst still having fun!

Hopefully this might something fresh and new to you that you can take into the New Year, have fun with a really benefit from!

Connect with Expert Sharon Clare.

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