Sweat with Julie: Female Problem Areas Circuit Training Workout
| Glutes, Hamstrings, Triceps, Core (30-45 mins) • Home/Gym Workout, Pregnancy Safe!* • Shaping/Firming/Fatloss |
Thanks for using Julie Germaine’s online fitness programs.
Always begin with a 5 min warm-up please. Click each exercise name to view a helpful video tutorial. Rest <60 secs between sets. The final 3 to 5 reps should be challenging, however done with proper form. Working out with friends is fun, so use a spotter for safety! If you experience pain or dizziness, stop immediately and consult a doctor before resuming activity.
Circuit below – rest 1 minute between sets
3 sets
Curtsy Lunges (reps 8 to 12)
Glute Kickback Pendulum with Band (reps 8 to 12)
Ball Wall Sits (reps 8 to 12)
Circuit below – rest 1 minute between sets
3 sets
Side Lunge with Overhead DB Press (reps 8 to 12)
Single Leg Ball Leg Curls (reps 8 to 12)
Overhead Tricep DB Extensions (reps 8 to 12)
Circuit below – rest 1 minute between sets
3 sets
Glute Abduction with Cross Knee Tap (reps 8 to 12)
Clam (reps 8 to 12)
Cat/Cow (reps 8 to 12)
Sweat with Julie online fitness programs are offered as part of the Julie Germaine Fitness membership. Get in shape with this fitness expert and 2x Pro champion, learn more here! Coach Julie’s online personal training programs for men & women provide workouts that are safe & effective to reach your fitness goals. *Pregnant women should consult with a doctor before beginning a new fitness program.
Are these exercises are safe to do when I am pregnant, even in 3rd trimester? I am always nervous about pushing myself too hard because most of my friends did not workout when pregnant.
Hi Rachel! I can completely understand being cautious about exercising when pregnant. You are already a great mom for being so careful and researching what you should and should not do for the safety of your baby. I recommend speaking with your doctor before beginning any fitness program, and then ensuring the program you follow is created by a certified prenatal fitness expert (which I am!). Yes, this workout is safe for all trimesters, provided you don’t have any contraindications to exercise or pregnancy symptoms that limit your physical activity. *The only exercise I would omit after the 2nd trimester is the ball leg curls, because you should not lay flat on your back at that stage of your pregnancy. Email me directly to chat more about your personal situation! julie@juliegermaine.com
I finally had a chance to try your program and this workout stood out to me because it worked all my ‘fat parts’! I love the clickable video links. The instructions helped me improve my form even though I didn’t realize I was doing things wrong. I am interested in the membership program but am not really sure if I’m ready to start yet. Thank you for this free sample!
just wondering if the exercises can be done in two segments, like half in the morning and half later on in the day or evening
Yes! Just remember to warm up and cool down before each separate workout.