Physical Training for Females
Exercise routines for women are to be adjusted for what you want to accomplish, just like a man. In fact, men and women’s muscles train and grow just the same. Women usually have less upper body muscle mass than men and, because they don’t have the testosterone levels a man does, can’t (with a few exceptions) develop the muscle mass of a man.
Exercise routines for women usually target different areas (their butt, their legs, their triceps) on the body than men, and they have areas that like to store fat that are usually different than a man. Exercises using lighter weights in a repetitive format (about 15 reps) are best for women to better sculpt their physique and shed off the extra fat.
A good exercise routine for women, if you’re looking to burn fat and lose weight, is just the same as a man. For females, I would suggest a round of exercises (max of 10) that would focus on bodyweight and full body workouts.
For instance, you could do these for time or repetitions:
1. pushups (Pecs and triceps)
2. inverted rows (rear delts, lats & biceps)
3. squats (glutes, upper hamstrings & quads
4. mountain climbers (abs, shoulders and arms)
5. jumping jacks (cardio, to many to name here)
6. squat thrusts w/ pushup (see #’s 1, 3 &4 above)
You could do the above exercises for 10 reps each for 5 sets, non stop. Or you could do each exercise for 20 seconds, take 10 seconds to switch to the next, and do that for about 30 minutes.
While each and every muscle in your body is being utilized, more and more fat will burn while the body itself gets more organized and strong.
The above exercise routine, or a similar one, could be done on Mondays, Wednesdays and Fridays. Performing these workouts incessantly is also a great way to exercise the cardio. Try looking up Turbulence Training to catch a glimpse of top bodyweight workouts and directions for training routines.
On Tuesdays, Thursdays and Saturdays, you could do a 20 minute sprint/ jog interval. The first month you would do a 1:3 work to rest ratio. Workout (A) would be a 30 second sprint followed by a 90 second jog or walk (a 3 to 5 on your perceived exertion scale). You would do that 2 minute round 10 times.
Workout (B) would be a 60 second sprint with a 3 minute jog. That 4 minute round would be done 5 times for 20 minutes. Alternate between workout A and workout B.
After performing for a quarter of a year, you will gain noticeable and positive changes.
Month 2 would be a 1:2 work to rest ratio. Month 3 would be a 1:1 ratio and the 4th month would be a 2:1 work to rest ratio.
This nifty cardio interval is all done for you by Workout Muse. This is the number one cardio interval trainer and it will make your workouts killer. Check out my Workout muse review.
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