Workouts for Women

A Week to Peak: Episode 2

This five-day training program combines mini-circuits and high-intensity cardio for maximum fat-burning potential.

Member Exclusive

Become a member to unlock this story and receive other great perks.

Join

Already a member?

Sign In

The premise of this series is simple — a week’s worth of workouts. 

Perhaps you’ve got a big vacation coming up in roughly seven days and want to get in a great week of training before you relax (and look your best in a bikini). Or maybe your current program is just growing stale and you need something new to reignite your training spark. 

These Week to Peak routines can get you there. Choose one that looks appealing and that matches your goals and accommodates your available equipment. The workouts are challenging and fun, and they are suitable for most intermediate and advanced athletes. 

Enjoy!

Episode 2: Lower-Body/Upper-Body Fat-Burning Circuits

This five-day routine promotes maximum calorie- and fat-burning through a lethal combination of mini-circuits and high-intensity cardio

The exercise selection runs the gamut from standard gym moves to bodyweight calisthenics to sports-based exercises. That said, if you’re limited on equipment, you can swap out any exercise for bodyweight or dumbbell alternatives that hit the same movement and/or muscles.

In all the workouts, the exercises are grouped into circuits to keep intensity high and build lean muscle while burning fat. Each workout ends with a brief yet challenging cardio finisher to completely drain you of gas.

Workout Snapshot

Number of Days/Workouts 5
Primary Goals Conditioning, fat loss
Equipment Needed Fully equipped gym (optimal)

7-Day Training Split

Before each workout, perform 10 minutes of the cardio activity of your choice at a moderately intense pace.

1 2 3 4 5 6 7
Total-Body Push Total-Body Pull Rest Rotation and Core Total-Body Push Total-Body Pull Rest

Day 1

Total-Body Push 

Perform the moves in each circuit back-to-back with no rest in between. Rest 30 to 60 seconds between rounds and circuits.

Circuit 1

Complete three rounds of the following workout.

Exercise Reps/Time
Dumbbell Sumo Squat or Machine Leg Press 20
Dumbbell Calf Raise 20
Lying Ab Leg Raise 20
Jump Rope (medium intensity) 100 skips
Rest 30-60 seconds

Circuit 2

Complete three rounds of the following workout.

Exercise Reps/Time
Standing Dumbbell Shoulder Press 10
Cable Triceps Pressdown 10
Ab-Wheel Rollout or Sit-Up 25
Jumping Lunge 60 seconds
Rest 30-60 seconds

Circuit 3

Complete three rounds of the following workout.

Exercise Reps/Time
Push-Up 20
Dumbbell Overhead Triceps Extension 15
Rest 30-60 seconds

Finisher

Perform five rounds of the following workout, resting only as needed.

Exercise Reps/Time
Bench Dip 10
Jump Rope 60 seconds

Day 2 

Total-Body Pull 

Perform the moves in each circuit back-to-back with no rest in between. Rest 30 to 60 seconds between rounds and circuits.

Circuit 1

Complete three rounds of the following workout. 

Exercise Reps/Distance/Time
Dumbbell Stiff-Legged Deadlift 10
Lying Machine Leg Curl 20
Back Extension Machine 15
Sprint (running or bike) 200 meters
Rest 30-60 seconds

Circuit 2

Complete three rounds of the following workout. 

Exercise Reps/Time
Machine Lat Pulldown 10
Dumbbell Curl 10
Superman 25
Pop Squat 25
Rest 30-60 seconds

Circuit 3

Complete three rounds of the following workout. 

Exercise Reps/Time
Chin-Up 15 (or to failure)
Hammer Curl 15
Rest 30-60 seconds

Finisher

Row 2,000 meters or run 1 mile and record your time.

Day 3

Rest 

Day 4

Rotation and Core

Perform the moves in each circuit back-to-back with no rest in between. Rest 30 to 60 seconds between rounds and circuits.

Circuit 1

Complete three rounds of the following workout.

Exercise Reps/Time
Cable or Resistance-Band Woodchopper 20 (each side)
Lying Dumbbell Pullover 15
Medicine-Ball Russian Twist 20 (each side)
Rest 30-60 seconds

Circuit 2

Complete three rounds of the following workout. 

Exercise Reps/Time
Dumbbell Snatch 10 (each arm)
Half-Kneeling One-Arm Dumbbell Press 10 (each arm)
TRX Row or One-Arm Dumbbell Row 15 (each side)
Rest 30-60 seconds

Circuit 3

Complete three rounds of the following workout. 

Exercise Reps/Time
Side-Plank Hip Dip 25 (each side)
Plank Hold 30 seconds
Rest 30-60 seconds

Finisher

Complete 10 to 15 rounds of the following workout on a stationary bike, a treadmill or on a track. 

Sprint 20 seconds
Rest 40 seconds

Day 5

Total-Body Push 

Perform the moves in each circuit back-to-back with no rest in between. Rest 30 to 60 seconds between rounds and circuits.

Circuit 1

Complete three rounds of the following workout. 

Exercise Reps/Time
Dumbbell Goblet Squat 20
Standing Calf Raise 30
Decline Bench Sit-Up 25
Jump Rope 100 revolutions
Rest 30-60 seconds

Circuit 2

Complete three rounds of the following workout. 

Exercise Reps/Time
Incline Dumbbell Press 12
Two-Arm Dumbbell Kickback 10
Reverse Crunch 25
Lateral Lunge 25 (each side)
Rest 30-60 seconds

Circuit 3

Complete three rounds of the following workout.

Exercise Reps/Time
Feet-Elevated Push-Up 15
Cable or Resistance-Band Overhead Triceps Extension 15
Rest 30-60 seconds

Finisher

Complete five rounds of the following workout, resting only as needed.

Activity Time
Jump Rope 2 minutes
Wall Sit 30 seconds

Day 6 

Total-Body Pull

Perform the moves in each circuit back-to-back with no rest in between. Rest 30 to 60 seconds between rounds and circuits.

Circuit 1

Complete three rounds of the following workout. 

Exercise Reps/Time
Assisted Pull-Up or Bodyweight Row 10 (or to failure)
Stability-Ball Leg Curl 15
Prone Stability-Ball Glute/Leg Raise 15
Rest 30-60 seconds

Circuit 2

Complete three rounds of the following workout.

Exercise Reps/Time
One-Arm Dumbbell Row 10 (each side)
One-Arm Incline Dumbbell Curl 12 (each side)
Superman 25
Rest 30-60 seconds

Circuit 3

Complete three rounds of the following workout.

Exercise Reps/Time
Straight-Arm Cable or Resistance-Band Pulldown 15
Cable or Resistance-Band Curl 8
Rest 30-60 seconds

Finisher

Complete 10 rounds of the following workout on a rowing machine or stationary bike. 

Activity Time
Rowing Sprint 30 seconds
Rest 30 seconds

Day 7

Rest