Leading Personal Trainers: 477-479 Glen Huntly Road, Elsternwick

A Full Body Fat Loss & Strength Circuit for Women

This full body workout when executed with the right intention and done properly will get you shredded and stronger.

The workout:

Circuit 1 (Primary Strength & Conditioning)

A1: BB Push Press: 10-12 Rest 10 Seconds into

A2: Trap Bar Deadlifts: 10-12 Rest 10 Seconds into

A3: 30 Deg Prone DB Row to Waist: 10-12 Rest 10 Seconds into

A4: Alternating DB Drop Lunges: 6-8 (Reps Per Leg) Rest 90 Seconds

Repeat for a total of 4 Sets.

Circuit 2 (Accessory Strength & Conditioning)

B1: Lat Pull Down (V-Bar): 12-15 Rest 10 Seconds into

B2: Standing DB Lateral Raises: 12-15 Rest 10 Seconds into

B3: Leg Curl Dorsi Flexed: 12-15 Rest 60 Seconds

Repeat for a total of 3-4 Sets depending on time.

Circuit 3 (Remedial & Conditioning)

C1: Flat DB Press (Neutral to Pronated): 12-15 Rest 10 Seconds into

C2: Seated Rope Pull to Nose: 12-15 Rest 10 Seconds into

C3: Sled Sprint or Rope Slams: 30 Seconds Fast Rest 90 Seconds

Repeat for a total of 3 Sets.

Training Notes:

  • Week 1 start at 85% intensity and then work your way up from there
  • Get stronger every week by 1-2 kg’s within prescribed rep ranges
  • Apply a 2-3 second tempo to every exercise (slower eccentric X fast contraction)
  • Can rpeat workout 2 X week + another add another workout

Give this workout a try, it is suited to more of an intermediate or advanced gym goer so you would need to be comfortable with pressing DB’s, pulling and feeling your back contract aswell as hip hinging and keeping an arched/straight back when deadlifting.

If you need any help with tailoring a workout that’s specific to you or need some guidance on how to bulletproof your body so you’re training like pro safely and getting results make sure you book in a Personal Training consultation with us today.


Experience a more efficient and individualised way of training to achieve your fitness goal. Meet Gordon, discuss your goals and be taken through an individualised PT session in our studio.

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