Women’s Fitness Program Pers Seat elerine womens high proteinWomen's Fitness Program The following is a free weights and resistance training program for entry level fitness enthusiasts in a basic gym setting. Complete the total body resistance training workout 3 times per week. Allow for a full day recovery, between each workout. Equipment required: 1 x Fitball 2 x Dumbbells (use dumbbells where the weight can be increased) 1x Exercise Mattress 1 x Adjustable weight bench For Resistance Training complete 3 Sets and 15 - 20 repetitions (until failure) of each of the following exercises. Allow 1 minute rest between each set. Increase weight when repititions become easy. a Le define Dee Sor jt Pets otal Exes! Ate yoy bioWARM UP Complete 20-30 minutes of cardio (run, step, cycle, row). If time constraints exist, complete 5-10 minutes for warm up, and complete 20-30 minutes on days where no resistance training is completed. EXERCISE 1: FITBALL SQUATS 3 SETS x 15-20 REPS Place Fitball against a wall and lean your lower back against it for support. Keep your head still, looking straight ahead and stomach braced. Keep feet shoulder width apart.Inhale whilst lowering down, until thighs are parallel to the floor. When the thighs are parallel to the floor, pause slightly and exhale pushing upwards to the starting position.If you can complete 3 sets comfortably, add weight by holding dumbbells. EXERCISE 2: PUSH UPS 3 SETS x MAXIMUM REPS Assume the push up position on the ground or exercise mat. Keep feet and hands shoulder width apart and keep your neck, back, hips and knees in a straight line. Inhale as you lower your body towards the ground.Pause when elbows are at 90°. Exhale and push up towards the starting position. EXERCISE 3: SINGLE ARM DUMBBELL ROWS q | 3 SETS x 15 — 20 REPS Place your right knee and right | , hand on a flat bench. Keep your left leg set firmly on the floor. Lean forward so that your back is parallel with the floor. Grasp a dumbbell in your left hand and lift dumbbell in a rowing motion until it reaches your chest. Slowly return dumbbell to starting position.Repeat on the opposite side (eg. left knee and left hand on bench)EXERCISE4: FITBALLL SHOULDER PRESS 3 SETS X 15 -20 REPS Sit on Fitball with a dumbbell in each hand. Balance by placing feet shoulder width apart and keep stomach braced. Position dumbbells to each side of the shoulders with elbows sitting below the wrists. Exhale and push dumbbells above your head, extending arms evenly on both sides. Pause when arms are fully extended. Inhale as dumbbells are lowered to the starting position EXERCISE 5: BENCH DIPS 3 Sets 15-20 Reps Position hands shoulder width apart on a secured bench. Move feet out as far out in front of you as possible. Straighten out your arms, however keep a little bend in your elbows. Slowly lower your upper body towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly push yourself back to the starting position. EXERCISE 6: FITBALL DUMBBELL BICEP CURLS 3 SETS x 15 - 20 REPS Place Fitball against the wall and lean your lower back against it for support. Hold dumbbells in each hand by your side, with palms facing upwards.Keep your head still, looking straight ahead and stomach braced.Ensure that your feet are shoulder width apart, and legs extended. Exhale whilst bringing the weighted dumbbell towards your chest, keeping your elbows by your side. Pause at the top of the movements and exhale as the dumbbells are slowly lowered to the starting position.EXERCISE 7: FITBALL SIT UPS 3 SETS x MAXIMUM REPS Sit on a Fitball with your feet placed on the floor, shoulder width apart. Roll your bottom off the ball by sliding forward. Your bottom should be positioned at the front of the ball and your lower back on top of the ball. Position your hands to the side of your head, however do not use your hands to pull your neck forward.Crunch your upper body forward, looking at the ceiling. Contract your abdominals at the top of the exercise. Lower your torso back to the starting position and repeat. COOL DOWN: A proper stretch and cool down is recommended to increase flexibility and prevent soreness. Try to stretch all of the muscles that you have worked in your session. Hold each stretch for 30-60 seconds for maximum effect. Complete a further 10-15 minutes of Cardio, using a different exercise to what was used in the warm up. clefine womens high protein www.defineforwomen.comPaul Haslam is a personal training instructor and exercise scientist. Resistance or Weight training is an extremely important part of maintaining a healthy mind and body. Resistance or weight training has been shown to have many benefits for both young and old. Benefits can include stronger bones which can prevent osteoperosis and increased muscle tone which may help with fat loss and physical appearance. One of the most common complaints that | hear about resistance training is that people lack motivation. Exercise has to be a lifestyle commitment. | strongly recommend that exercise be conducted with a training partner. It will become more enjoyable and help you achieve better results. A training diary should also be kept to monitor progress and stay motivated. eine womens high protein