Either you want to fit back into your favorite pair of jeans or get ready for those hot summer days at the beach, you need to do a few adjustments in your lifestyle. This fitness plan for women will help you get toned and lose weight by combining psychical exercises with a healthy diet.
Start by warming up for 10 minutes so your core temperature raises and your joints and muscles prepare for the workout. Walk on treadmill on an incline 3 and speed 3.0 for 15 minutes and continue with 2 sets of 12 elbow planks. Perform 3 sets of 12 repetition of any type of squats like standing squats, hack squat or smith machine. Follow with 3 sets of leg extensions, leg curs and bicep cable curls. Finish with 12 minutes on the stationary bike and 10 minutes of stretching.
Warm up for 10 minutes and then walk on treadmill on an incline 4 and speed 4 for 20 minutes. Do 2 sets of 12 jumping jacks and 2 sets of elbow pushups. Continue with 3 sets of squats and complete with 20 minutes on the stationary bike and 5 minutes of stretching.
After you warm up, walk for 10 minutes on treadmill on an incline 4.5 and speed 4 with 5 pound weights for 20 minutes. Do 3 sets of elbow pushups and 2 sets of squats. Continue with 2 sets of cable rows, 2 sets of triceps pull-downs with rope and 2 sets of dumbbell rows. Finish with 20 minutes on the stationary bike and stretch for 10 minutes.
Warm up for 10 minutes and after light jog on treadmill for 15 to 20 minutes on an incline 2 and speed 5. Do 3 sets of jump rope rotations, 2 sets of sit-ups and 2 sets of bicep curls. Complete with 10 minutes of stretching.
Start with 10 minutes of warming up and jog 20 minutes on a flat treadmill incline 0 speed 5.5. Do 2 sets of jumping jacks and 2 sets of elbow planks. Continue with 2 sets of sit-ups and finish with 15 minutes on the stationary bike. Stretch for 10 minutes.
This is the of day f the fitness plan for women. Warm up for 10 minutes and do a full body stretching for 20 minutes. Longer stretching at least once a week is important because it helps the muscles heal faster and grow.
Have a balanced diet and never skip the warm-up and stretching. A complete fitness plan for women needs both cardiovascular exercises and strength training.