Circuit Training
Circuit Training is an excellent type of exercise to incorporate into your RAPIDCUTS FEMME complete body transformation system. Circuit training involves completing 8 to 10 exercises at a fast pace with no rest between exercises at the completion of all exercises you can take a short break before starting the next circuit of exercises. Each circuit of 8 to 10 exercises is generally completed 3 to 4 times.

Benefits of Circuit Training:

• Quick way to see results.
• Ideal for those short on time in the gym.
• Adds some variety to your workouts.
• Can quickly transform your body when combined with RAPIDCUTS FEMME.
• Provides a total body workout.
• Can build strength and endurance.
• Can be done at home or the gym.

Sample Program

At Home Warm-up - before starting any circuit training warm up for about 5 to 10 minutes by hopping on the bike, going for a quick jog or running on the spot.

• Jumping Jacks - 15 - Start with your legs shoulder-width apart and your arms at your sides. Jump up landing with your legs wide apart and arms touching overhead. Jump up and return to starting position
• Squats - 15 - Stand with your feet positioned shoulder-width apart with your back straight and chest up. Begin to lower your body as you were about to sit on a chair. Keep your knees behind your toes and in line with one another. Keep your back arched. At the bottom of the squat push through your heels and begin to raise your body, keeping your chest up and back neutral. Pause at the top and repeat.
• Bicep Curls (use small weights or soup cans) - 10 - Use 2 soup cans or light dumbbells as weights. Hold your weights with your palms facing away from you, standing shoulder-width apart. Keep your body in a neutral position. Slowly curl your arms toward your upper chest with your elbows tucked at your sides. Slowly lower your weights to starting position, making sure you maintain a controlled pace.
• Pushups - as many as you can do! Lie facedown with your hands flat on the floor. Keep your toes tucked under. Slowly raise your body off the floor with your palms flat on the floor, keeping your body straight. Slowly lower your body back to the floor. For an easier alternative, start with your knees bent.
• Skip Rope - 2 minutes - Any light weight plastic skipping rope will do. You will most likely need to adjust the rope to fit your height. To determine the length step in the middle of the rope and ensure the handles fall at armpit height. If it's too long tie a couple of knots in the rope. Attempt to skip for 2 minutes continuously.
• Crunches - 15-20 - Lie on the ground with your knees bent into your body. Place your ands behind your head and slowly raise your body off the floor as you exhale. Lower your body back to the floor as you inhale.

At Gym Warm-up - before starting any circuit training warm up for about 5 to 10 minutes by hopping on the bike, going for a quick jog or running on the spot.

• Leg Press - 12 - Sit on the leg press machine with your back flat against the pad. Using control, slowly press on the platform pushing your legs out. Your knees should not lock at the top. Push with your toes and slowly lower yourself back to starting position. The weight should be challenging but not too heavy.
• Leg Curls - 15 - Sit on the seated leg curl machine with your legs secured under the thigh bar and your back pushed against the back support. Grasp on the handles and slowly raise your legs until they are almost straight. Return legs to starting position. Repeat.
• Lat Pulldowns - 8-10 - Attach a long bar to the pulldown machine. Sit with your thighs secured under the thigh supports. With a straight back pull the bar down to chest level as your raise your chest. Extend arms back to starting position. Repeat.
• Chest Press - 12 - Lie on a bench with your feet flat on the floor and dumbbells resting at your side. Press dumbbells straight above your head. Lower weights to a 90° angle and repeat.
• Shoulder Press - 10-12 - Stand up straight feet shoulder-width apart. Hold a pair of dumbbells at your shoulders palms facing out. Slowly raise your arms straight above your head, keeping your chest up and abs in. Lower your arms to shoulder height and repeat.
• Triceps Pressdowns -8-19 - Sit upright in a chair or on a stability ball. Keep your chest up and back straight. Start with both arms positioned at your head. Using soup cans or light weights slowly lower the weight to your forehead at a 90° angle, while keeping your elbows in. Slowly push the weight back up.
• Bicep Curls - 8-10 - Use 2 soup cans or light dumbbells as weights. Hold your weights with your palms facing away from you, standing shoulder-width apart.
• Back Extensions - 10 - Lie facedown on a mat with your arms at your side. Slowly arch your back, squeeze your lower legs and lift the top half of your body off the mat. Pause at the top and lower your body back down to starting position.
• Crunches - 20 - Lie on the ground with your knees bent into your body. Place your hands behind your head and slowly raise your body off the floor as you exhale. Lower your body back to the floor as you inhale.

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