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.

Start Your
Program Today

Book in your no obligation training and consultation session. Meet Gordon, experience a training session specifically for you, chat about your goals and see if our program is a right fit for you.

book your consultation


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.

Book in below:

We will only send you awesome stuff


This following document sets forth the Privacy Policy for this website. We are bound by the Privacy Act 1988 (Crh), which sets out a number of principles concerning the privacy of individuals using this website.

Collection of your personal information

We collect Non-Personally Identifiable Information from visitors to this Website. Non-Personally Identifiable Information is information that cannot by itself be used to identify a particular person or entity, and may include your IP host address, pages viewed, browser type, Internet
browsing and usage habits, advertisements that you click on, Internet Service Provider, domain name, the time/date of your visit to this Website, the referring URL and your computer’s operating system.

Free offers & opt-ins

Participation in providing your email address in return for an offer from this site is completely voluntary and the user therefore has a choice whether or not to disclose your information. You may unsubscribe at any time so that you will not receive future emails.

Sharing of your personal information

Your personal information that we collect as a result of you purchasing our products & services, will NOT be shared with any third party, nor will it be used for unsolicited email marketing or spam. We may send you occasional marketing material in relation to our design services.

What Information Do We Collect?

If you choose to correspond with us through email, we may retain the content of your email messages together with your email address and our responses.

Cookie Based Marketing

Some of our advertising campaigns may track users across different websites for the purpose of displaying advertising. We do not know which specific website are used in these campaigns, but you should assume tracking occurs, and if this is an issue you should turn-off third party cookies in your web browser.

How Do We Use Information We Collect from Cookies?

As you visit and browse Our Website, the Our Website uses cookies to differentiate you  other users. In some cases, we also use cookies to prevent you from having to log in more than is necessary for security. Cookies, in conjunction with our web server log files or pixels, allow us to calculate the aggregate number of people visiting Our Website and which parts of the site are most popular.

This helps us gather feedback to constantly improve Our Website and better serve our clients. Cookies and pixels do not allow us to gather any personal information about you and we do not intentionally store any personal information that your browser provided to us in your cookies.

IP Addresses

IP addresses are used by your computer every time you are connected to the Internet. Your IP address is a number that is used by computers on the network to identify your computer. IP addresses are automatically collected by our web server as part of demographic and profile data known as traffic data so that data (such as the Web pages you request) can be sent to you.

Sharing and Selling Information

We do not share, sell, lend or lease any of the information that uniquelyidentify a  subscriber (such as email addresses or personal details) with anyone except to the extent it is necessary to process transactions or provide Services that you have requested.

How Can You Access and Correct Your Information?

You may request access to all your personally identifiable information that we collect online and maintain in our database by using our contact page form.

Changes to this Privacy Policy

We reserve the right to make amendments to this Privacy Policy at any time. If you have objections to the Privacy Policy, you should not access or use this website. You may contact us at any time with regards to this privacy policy