4 Week Ultimate Female Fitness Routine

Part 1....

Whole Body Circuit training

do the weighted workout 3 x a week...either mon..wed..fri or tues..thurs..saturday

before each workout, warm up for at least 5 min to 10 min using treadmill, bike, or any other machine of your choosing...or if you want to make it simple running on the spot..or jumping jacks should do the trick.

preform these exercises in circuit fashion...resting 2 min after each circuit and do this for 3 sets.

on non weight training days do at least 30 min of walking or cycling at a low intensity 60/70% of maximum heart rate.


ROUTINE

LEG PRESS MACHINE
alternative body weighted squat 3 sets 15 .. 15 .. 20 reps to finish on final set

LAT PULLDOWN'S

SEATED CHEST PRESS
alternative Bench press

SHOULD PRESS ( machine )
alternitive seated dumbell shoulder press

TRICEP KICKBACKS
alterntive Bench Dips

STANDING BARBELL CURLS

STANDING CALF RASIES

CRUNCHES


finish with stretching for 10 minutes at the end.....



Thats it stage 1 complete

Routine of the week

40 PULL UPS

50metre ROW

CLEAN AND PRESS LIFTS

1000Metre ROW

100 Press ups


Try this routine for a month to see how much can achieve by doing this plan

New Workout Plan of the week

Have Been Using this routine with a couple of clients in the last few weeks and it seems to be a real winner... if you fancy a challange have a go at this and let me know if anything happens



Treadmill – running for eight minutes at 6.5mph to warm the legs up for intensive leg work
Bodyweight squats: A few sets of 2–25 squats, followed by dumbbell rows while in squat position
Reverse Lunges: 2 – 3 sets per leg of 12 lunges
Squat Jumps - plyometric set of squats with a dynamic jump up afterwards.
Bicep Curls while standing in a Lunge position – 18 reps. This is supersetted with;
Lateral Raises from a Lunge Position (switch leg position) 1 set of 18 reps. This superset is done for 3 sets
Dumbbell Triceps Extension (laying on back): 2 – 3 sets of 20 reps
Treadmill – running for eight minutes at 6.5mph
Incline Crunches: 20 reps
Prone Kneeling Leg Extensions: 2-3 sets per leg x 18 reps per set
Treadmill: 7 minutes of gentle jogging to cool down
Forward Lunges: 2 – 3 sets of 20 reps
Travelling (walking) Lunges: These are just lunges but instead of staying in place you walk across the room. If this is too easy, try doing it holding a pair of dumbbells at your side.

Strengthen Your Stride: Cross-Training for Runners

these cross-training strength moves will help you run faster and reduce your risk of injury.


Do two sets of these moves twice a week [once on a rest day] to train your supporting muscles, reduce the risk of injury, and up performance,

Hands-Up Lunge
Targets: Hips, butt, quads, and hamstrings
Stand with feet hip-width apart, arms overhead, palms facing each other.
Lunge forward with left leg, bending knees 90 degrees.
Step back to start position; switch legs and repeat.
Do 20 reps, alternating legs.


Plank Flip
Targets: Back, abs, butt, and hamstrings
Start in plank. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side.
Flip over to face up, legs together and extended, arms bent by sides, forearms on floor, torso lifted.
Lift hips a few inches. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side.



Single-Leg Squat
Targets: Butt and quads
Stand with feet hip-width apart, arms by sides.
Lift right foot a few inches behind you and squat as you lift extended arms to shoulder level in front of you.
Straighten left leg and lower arms. Do 10 reps, keeping right foot lifted.
Switch legs; repeat.

Quick & Intense Cardio workout

Quickie Cardio
Total time: 16 (advanced) to 29 (beginner) minutes but could be less/ or i could be more depending on indervidual

It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat 8 times for a complete cardio session.


Warm up for 5 minutes: 3 minutes light walk or jog > 30 seconds at half effort > 30 seconds light walk or jog > 30 seconds at 75 percent of maximum effort > 30 seconds light walk or jog

Choose one of the levels below and repeat 8 times to complete your session.

Level
Sprint
Recovery

Beginner
60-second jog
120-second walk

Intermediate
30-second sprint
60- to 90-second walk

Advanced
20-second all-out
60-second walk

20 min home cardio circuit

.
March in place for 3 minutes (360 steps)
60 Jumping Jacks
March 1 minute (120 steps)
60 Jumping Jacks
March 1 minute
30 Squat-Thrusts*
March 1 minute
30 Squat-Thrusts
March 1 minute
30 Squat-Thrusts
March 1 minute
30 Squat-Thrusts
March 1 minute
60 Jumping Jacks
March 1 minute
60 Jumping Jacks
March in place 2 minutes to cool down

Jumping Jacks
*From standing, crouch down, place palms on floor, jump legs back into full push-up position, then jump legs back to crouch pose and stand up. Repeat.

4week Cardio Plan

Do this routine on the treadmill or elliptical, or walk or run outside.

Try 35 minutes of longer bursts.
5 minutes: Warm up at an easy RPE 4 pace.
2 minutes: Go at a moderate RPE 5 pace.
3 minutes: Pick it up to a brisk RPE 7 pace.
2 minutes: Back to RPE 5.
4 minutes: Speed up to RPE 7.
2 minutes: RPE 5
5 minutes: RPE 7
2 minutes: RPE 5
6 minutes: RPE 7
4 minutes: Cool down at an easy RPE 4.
Calories burned: 153 (walk) to 373 (run)