What does the 4a 4b 5a 5b mean on the Tuesday workout? This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program. Week 1: Workout 1 + Daily Cardio. BODY FORTRESS TONING PROGRAM FOR WOMEN Saturday CARDIO: 20 minutes on I of the following -Eliptical Trainer -Stairmaster -Treadmill (fast walking, jogging or alternating between the two depending on current fitness level) Cardio exercise should be done at a relatively moder- ate intensity. One way you could go about it is to start off with the low end on all of the set and rep counts. I go to the gym. Some many people plateau in their training or get bored and give up. I can help clarify. Hello! This 4-week workout plan combines cardio interval training with a total-body strength-building program so you can see results in just one month. That's why these quick workouts don't go easy on you. Slowly draw knees in toward your chest without twisting your spine or shifting your hips. 6:30-12:30: Repeat sprint series 4 more times, alternating 30-second sprints with 60 seconds of recovery. If the workout feels too easy, try adding the suggested challenge. It is important to note that your success with any workout program depends greatly on your nutrition and sleep habits. 1) 12 exercises. Is this workout it? Challenge yourself: Hold dumbbells at sides while keeping back leg on bench. We teach you how to do thousands of exercises! Thank you for sharing your program! Access our growing list of printable fitness workouts … By alternating upper- and lower-body moves (in a little thing called supersets), you'll keep your heart rate elevated and maximize calorie burn while working every muscle in your body. what does ramped mean in the total body workout that you suggested? However, you do need to focus on your diet in addition to workout out. Keep us updated on your progress :), Hello! Hey JoJo - women getting super bulky is a big misconception about women lifting weights. How it works: Follow the calendar, doing each strength or cardio workout on the day indicated. This plan doesn’t give you a specific list of workouts and leaves the flexibility to adjust as you go. I am currently 5,2 and 41% body fat. Try this weight-lifting workout transformation plan for women to kickstart your fitness goals and get in better shape than ever. Hey Alicia - a lot of women looking for workouts want something that will help their lower body grow while not adding a whole lot of mass to the upper body. Thanks. The more data you have on yourself, the better you can tinker with variables such as increasing reps, sets, or weight used during your workouts, increasing the hours you sleep each night, increasing the amount of cardio you do each week, and/or increasing or decreasing the amount of calories you eat each day. (Don't skip strength days; you'll score all these benefits from lifting weights.). Hi! What makes them harder is the increase in intensity you are able to bring to each workout as you get stronger over time. The content of this field is kept private and will not be shown publicly. Lower chest toward ball, pointing elbows out, keeping abs tight and head aligned with hips. I am in the military. Now it’s your turn! If you have time, add a warm-up and cool-down to the beginning and end of your workout. The specific meal plan/diet will depend on your goals. I am overweight. My question is, is it necessary to follow the order of the exercises in day or can I choose in which order I do them? Check your inbox for your welcome email. Resistance training is a great way to achieve a "toned" look. Now let’s take a look at the ultimate 5-day workout routine for women to get strong and toned. However, if you are limited on time, they are not required to see progress with this workout. I am looking to start this program next week once i have gathered my workout materials. Dumbbell Step Up 2 - 3 12 - 15 Glutes 4. I have been doing cardio for years and am looking to start Making a physique change by toning gaining strength and muscle building I am what you call “skinny fat”. Success! //-->. Can i do these workouts to lose around 10 kgs? Barbell Hip Thrust 3 6 - 12 Reason two:People lose motivation.