For Women

Full body workout for women

A total women's workout that will help you lose weight and tone your body.

A total women’s workout that will help you lose weight and tone your body.

The exercises noted with the same letter (A1, A2, etc. or B1, B2, etc.) are done in superset, one after the other, without a break between them. For example, exercise B1 is performed and immediately you proceed to exercise B2, and then the indicated break is followed (1 minute in our example) and then B1 is done again followed by B2 without break. Continue until all the sets are completed in both exercises.

Warm-up:

  • A1. Lunges without weight – 15 rep / foot

  • A2. Pelvis lifting without weight – 25 rep

  • A3. Plank – 30 seconds

  • A4. Squats without weight – 25 rep

The training

  • B1. Squats with bar on the back of the neck – 3 sets – 15 rep

  • B2. Push-ups – 3 sets – 10-12 rep

  • Pause 1 minute after each superset

  • C. Bulgarian lunges with dumbbells – 4 sets – 12 rep / foot

  • 1 minute break between sets

  • D1. Climbing small ladder with dumbbells – 2 sets – 15 rep / foot

  • D2. Lat machine reverse grips (or reverse grip if you can!) – 2 sets – until exhausted

  • Pause 1 minute after each superset

  • E1. Pelvis lifts on one foot – 3 sets – 20-25 rep / foot

  • E2. Legs flexions while lying – 3 sets – 8-10 rep

  • E3. V-side abdomen – 3 sets – 10 rep / on each side

  • Without pause. Exercises are made from E1 to E3, and immediately resume: after the last repetition from E3, E1 starts immediately. Repeat 3 times (3 sets of each exercise).

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