Getting In Shape (Women)
December 3, 2008 by Karp Fitness
Filed under Getting In Shape (Women), Workout Routines
If you are looking to tone up and not gain muscle you need a program designed specifically for women. Below is an example of a program to help you achieve your goals.
Cardio: 30-40 minutes(75-85% of your max heart rate)
| EXERCISE | SETS | REPS |
| 1. Alternate Lunges | 3 | 15-20 |
| 2. Lying Leg Curls | 3 | 12-15 |
| 3. Bench Step-Ups | 2 | 12/leg |
| 3. Reverse Grip Lat Pulldowns | 3 | 12-15 |
| 4. Incline Flies | 3 | 8-12 |
| 5. Crunches on Ball | 3 | 20-25 |
| 6. Bicycle Kickouts | 3 | 20-25 |
Use a weight that allows you to comfortably perform all of your repetitions.
Refer to our exercise listing for a detailed description of each exercise & stretch.
Stretching Routine: Standing Hamstring Stretch, Quadricep Stretch, Gluteal Stretch, Lat and Low-back Stretch, Pec Stretch
(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)
CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM
Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.
