Help me find weight exercises for my circuit routine

SolidGoaled
SolidGoaled Posts: 504 Member
edited September 26 in Fitness and Exercise
So, in my effort to try to incorporate more resistance training into my week without losing out on my beloved cardio, I have decided to replace 2 of my cardio days (I usually do 5 or 6 days of cardio per week) with a homemade circuit training routine so I don't miss too much cardio, but also get that important weight training in.

First let me say, I am still in the process of reducing body weight - I have lost 32 and have 53 to go. So I am on a mission to preserve muscle and maybe create some, too, if possible while in a calorie deficit. Also important: I am female. There are certain muscles I just don't care to build on. I want a toned look with some muscle tone in the arms and upper legs and back - I am NOT interested in anything that would build my calves, forearms or traps (the area between the shoulder and neck.)

I would love some sexy upper arms, toned stomach, toned back, and toned thighs.

So - if it would be effective enough, I think I want one total body circuit routine that would give me these results, that I can do twice per week.

I have access to free weights, resistance bands, a flight of stairs and a great set of speakers that hook me up with Pandora music channel to push me through my workout. ;)

So - any suggestions on how this should lay out, and what types of exercises I should do? How many sets and in what order? How long should I do the cardio parts?

Thank you in advance - I appreciate the help so much.

Replies

  • kdiamond
    kdiamond Posts: 3,329 Member
    I would not make up your own routine. There are so many awesome routines out there, for free, depending on what your goals are. If you write up a routine you will most likely spin your wheels not to mention waste your time.

    Check out www.bodybuilding.com - you can get a free program there by plugging in your goals. I highly recommend that site.
  • jsilverpt
    jsilverpt Posts: 4
    I would find machines (not free weights) for each major muscle group: chest back, abs, biceps, triceps, quads, hamstrings. I would do medium to light weight and do 20-30 reps of each, doing two sets of everything. This is easy to follow and easy to do the exercises as long as you dont do too much weight. The last 3-4 reps should be a struggle, but you want to be able to complete all 20-30 reps. Once you have done a few weeks of that, i would suggest either getting a trainer, or looking on youtube for body weight plyometic exercises. These are harder and its easier to injure yourself, so i would make sure that someone who knows how to do them has seen you perform then correctly first.

    Hope this helps!
  • SolidGoaled
    SolidGoaled Posts: 504 Member
    I do not have access to machines - like I said in my OP, I have free weights and resistance bands and my own 217 lb body - surely that is enough to give me a good start?

    I will check out bodybuilding.com (didn't realize they had a little program maker - how cool) I definitely do not want to waste any time! When I get something together, I will post it here for further review.
  • SolidGoaled
    SolidGoaled Posts: 504 Member
    I've checked out the bodybuilding.com site, and its seems that women who have alot of weight to los (20+ lbs) are beind advised to use light weights, and pump out 20-30 reps per weight during a circuit. A lot of people here on MFP seem to favor high weight, less reps. Any opinions on if the overweight crowd should be doing more reps, and if so, why?
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