Weight circuit training plan

So try the following routine. Ease yourself in, only do what you can do. Adjust the reputations if you want. Some areas of your body are going to be stronger than others.

*Remember* Take it easy, especially if you are not used to exercising. You can adapt the repetitions to suit your fitness levels but this routine below should cover off most of your major muscle groups. Even if you are carrying extra fat over your muscles at the moment, toning up what is underneath will only pay dividends when you reach your goal. Plus weights are fantastic at raising your metabolic rate which, in turn, means a more efficient metabolism.

For the warm up, use a stop watch if you can.

Use 1lb weights to start with, it may seem too light but remember 'gently does it' get your muscles groups used to this first. All movement should be controlled and fluid, not too fast.

When you do the circuit, everything needs to be done back to back, if at all possible. If you feel you need to take a break inbetween then do take it initially but it is important to keep the heart rate up.

Warm up

Start with a 5 minute, gentle jog on the spot. Not too manic, just gentle.

30 skips of the rope

Carry on running on the spot for another 5 mins

30 skips of the rope

You are now warmed up enough to start the circuit.

Dead lifts (targets back and legs)
Take one weight in each hand, facing forward. Stand up straight then bend down as far as you can go, ensuring your legs are straight at all times. Come back up and repeat 12x

Shoulder press (targets shoulders, upper back)
Stand up straight, weight in each hand and raise them up straight above each shoulder. Make sure the arm is fully extended before bringing back down to just above your shoulder. Repeat 10x

Weighted side bends (abductor muscles and core)
Stand straight. You only need one weight for this. Hold weight in your hand and lower your hand down your side, to the middle of your. Let your free hand rise up so you are bent over slightly to the weighted side. Roll the weight back up the thigh again to standing position. Repeat 15 times each side

Weighted star jumps (cardiovascular, arms, core, legs)
Take both weights in each hand and do 20 star jumps. These are great for the core, legs plus the cardio aspect keeps you warmed up

Bicep curls (biceps)
Try to do 15 per arm. You can do them together, alternating each arm or do one arm first then switch.

Ski jumps (cardio vascular, legs)
Put the weights down. This is another cardio exercise. Stand with feet together and jump to your right handside before jumping left again, then right. Do this as quick as you can, 30 reps

Front raises (pecs, biceps, triceps and shoulders)
Take the weights in each hand. Stand straight and hold the weights down in front of you so they are in line with your belly. Raise them up to chest level and back down again. Repeat 10x

Chair press ups (pecs, biceps, core)
Get a chair if you can. Basically crouch on your knees, crossing feet behind you so they are off the floor. Be about 2 ft from the chair. Place hands either side of the chair and bend down as low as you can go then raise up again. Repeat 10x

Crunches
Lie on your exercise mat and do 20 stomach crunches . When you are doing the crunch, never let your shoulders fully rest on the floor. This engages the core throughout the reps. Try 15 to start with

30 skips to finish the set

You need to repeat this full weight circuit 3 times if you can. That gives you about 600 reps of everything in total. Not bad going!! Only take 40 minutes tops.

xx