A modern woman strives not only for an active lifestyle, but also for a beautiful and fit figure. Gym workouts are the perfect way to achieve this goal. In this article, we will present a unique training program for girls that will help form a strong and harmonious body.
Female gym workout for beginners
Day 1. Upper Body – Strength Exercises:
- Bench Press: 3 sets of 8-10 reps.
- Horizontal block pull to the chest: 3 sets of 10-12 repetitions.
- Breeding dumbbells on an incline bench: 3 sets of 12-15 reps.
- Pull-ups in the help of a rubber loop or with a reverse grip: 3 sets of the maximum number of repetitions.
- Extension of the arms on the simulator for the triceps muscle: 3 sets of 12 repetitions.
Day 2. Cardio and Core – Active Training:
- Running on a treadmill or elliptical trainer: 30-40 minutes.
- Plank: 3 sets of 45 seconds.
- Bicycle circulation: 3 sets of 20 reps per side.
- Twisting on a ball or bench: 3 sets of 15-20 reps.
Day 3. Lower Body & Glutes – Strength Training:
- Shoulder Squats: 3 sets of 10 reps.
- Lunges with dumbbells: 3 sets of 12 reps on each leg.
- Leg Extension Machine: 3 sets of 15 reps.
- Leg curl machine: 3 sets of 15 reps.
- Butt lift bridge: 4 sets of 20 reps.
Day 4 – Rest.
Day 5. Upper Body – Variation and Volume:
- Standing dumbbell military press: 3 sets of 8 reps.
- Pulldown vertical block to the chest (reverse grip): 3 sets of 10 reps.
- Push-ups from bars or knees: 3 sets of 12-15 reps.
- Breeding dumbbells in the standing side: 3 sets of 12 repetitions.
Day 6 Cardio and Core – Intense Workou
- HIIT (High Intensity Interval Training): 4 cycles (30 seconds on, 15 seconds off) on a treadmill, bike, or elliptical.
- Plank: 3 sets of 60 seconds.
- Torso rotations with dumbbells: 3 sets of 20 reps.
Day 7 Rest.
Effective training program for weight loss for women
Cardio training. Add to your training program 3-4 sessions of cardio training per day. It can build big, fast walking, bicycle, elіptichny simulator and swimming. Add 30-45 minutes of skin training for effective calorie intake.
Interval training. Add interval training 1-2 times per day. For example, draw short periods of high intensity (30 seconds) and periods of active recovery (1-2 whilins). To strengthen the spalling of calories after training.
- Squats with a barbell in the trash or free. Perform squats with dumbbells or a barbell. 3-4 sets of 12-15 repetitions. Start with a light weight and gradually increase it.
- Lunges with dumbbells. Add forward and backward lunges to the program. 3-4 sets of 10 repetitions for each leg. This will help activate and shape the gluteal muscles.
- Buttock bridge. Lie on your back, bend your knees and place your feet on the floor. Lift the pelvis up, tensing the gluteal muscles. 3-4 sets of 15-20 repetitions.
- Hyperextensions for the buttocks. This workout targets the lower back and glutes. 3-4 sets of 12 repetitions.
By maintaining a balance between cardio for weight loss and exercises for pumping up the buttocks, you can achieve the desired results. Remember that it is important to combine training with proper nutrition and regular sleep for maximum effectiveness. Before starting any training program, it is recommended to consult a doctor or trainer.
Conclusion
This is just a sample program. It is important to adapt it to your level of training and purpose. It is recommended that you consult with a trainer or doctor before starting a program to make sure it is safe and effective for you. Regularity and proper nutrition are also important to achieve the desired results.