A set of exercises for women, for a Circuit workout according to the crossfit method.
We start the training with pull-ups in the butterfly style, after which we move on to the push-ups in the handstand, then take a short pause to restore breathing and start squats with the barbell over your head (overhead), after that we will perform the required number of medicine ball throws and complete the ejection circle.
The program presents exercises, during which the whole body works, but the maximum load goes to the deltoid (shoulders), muscles of the legs, back, and buttocks. We recommend alternating this complex with the one we published earlier (link below). This will diversify your workouts, strengthen more muscles, and help you achieve your goal faster.
Full Body Circuit Workout For Women
Set of exercises for cross-training according to the crossfit method.
Full body circuit training features
Necessary equipment:
- Horizontal bar
- Barbell
- Medicine ball
Run:
- Beginner – 1 round
- Experienced – 2 rounds
- Pros – 2 rounds, plus additional exercise in each round
Exercises:
- Pull-ups – 20 reps
- Push-ups – 10 reps
- Overhead Squats – 8 reps
- Medicine ball throws – 30 Repeats
- Barbell over head press – 8 reps
Additionally for professionals:
Push press – the maximum number of repetitions in one approach.
Exercise Complex For Upper Body Circuit
1. Pull-ups
Unlike classic pull-ups, these exercises are designed for a large number of repetitions, due to which fat is burned and the athlete’s stamina develops.
2. Handstand pushups
Push-ups on a handstand – a crossfit exercise, in which the main load falls on the shoulders and triceps anazole. The exercise is performed upside down with the emphasis on the wall.
3. Overhead Squats
Squats with a barbell above your head is an exercise that develops body flexibility, strength, and balance. In crossfit, it is believed that overhead squats are the basis of strength training.
4. Medicine ball throws
This is a crossfit exercise that perfectly develops the athlete’s explosive strength, coordination, and endurance.
5. Overhead barbell press
This is a crossfit exercise that affects the muscles of the whole body. The main load is received by the legs, buttocks, and deltoid.
6. Push press
Push press is a crossfit exercise in which the main load falls on the legs and deltoid muscles.