WOMEN
PERFORM THE FOLLOWING WORKOUT THREE TIMES IN THE WEEK.
01
02
03
01

Full body 15 min walk warm up 5 sets of 10 lunges 5 min bike (80% effort) 5 sets of 10 pushups 5 sets of 1 min on rowing machine (80% effort) 5 sets of 10 situps 5 mins on elliptical machine (80% effort) 15 mins on bike or treadmill.

02

Upper body Warm up – 5 mins on elliptical machine 5 sets of 10 pushups 3 sets of 12 dumbell curls 3 sets of 12 straight arm raises (out to the sides with dumbbell in hand) 3 sets of 12 shoulder press 3 sets of 12 tricep pulldown 5 mins rowing machine 5 mins elliptical warm down.

03

lower body Warm up 5 mins on bike 50% effort 5 mins - 20 secs fast/40 secs medium on bike (fast is 100% effort) 5 sets of 20 squats 5 sets of 20 box step ups 5 sets of 20 lunges (alternate legs) 5 sets of 10 box jumps 5 mins warm down treadmill Cardio - Make sure to do one 45 min cardio session – walking, jogging. Etc for 30 mins non stop.

Get Physical