Women! Get Toned And Strong With This Super Effective Workout Routine

So you’re online and you’re looking for ways to get fit. That means that you’re looking for the best possible plan to follow so that you don’t make any mistakes on the way to getting the body you want, right?

Well, I’m here with the solution.

With this plan, there’s no second guessing. You don’t have to check any more sites. It’s all here for you.

All you need to get in shape is the right nutrition and this workout plan – that’s it.

Follow these 8 Easy Tricks To Get Started and Stick With exercise

If you can get to the gym, you’ve already taken the biggest step. After that, it’s just following this easy plan… and after a couple of weeks, you’ll see incredible, amazing results that you will never forget.

Why Weight Training Works

For women, simply put, the best possible way to tone your body, get a bodacious butt and trim your belly fat is to use weight training. That’s why this plan emphasizes exercises that target those areas.

Here’s what the plan looks like:

• Weight training for 4 out of 7 days, including one hiit (high intensity interval training) cardio session

• 1 cardio session and one after-workout cardio session

• 2 rest days (you will be happy to have these!)

More: 7 Amazing Benefits Of Strength Training For Women

Use Weights That Are Heavy For You

A lot of women make the mistake of thinking that “toned” muscles mean that you lift light weights for long periods of time.

In fact, it’s the opposite – toned muscles mean that you have low body fat and very strong muscles, both of which you can achieve by using heavy weights during your workout.

Go for 8-12 reps of each exercise if you want to see the most impressive gains and improvement in your physique. Pick a weight that you can do 8-12 reps with, but not one that’s light enough that you could easily do more.

As for rest, try resting for between 60 and 90 seconds between each set, to give your body time to recover, but not give it too much time to lose the exercise benefit.

The Routine

In this routine, you’re going to be doing 5 days of resistance training:

Monday: Butt and Legs

• Warmup Wide Stance Bodyweight Squat: 3 sets x 30 reps

• Lying Leg Curl: 3 sets x 15 to 20 reps

• Wide Stance Barbell Squat: 5 sets x 15 to 20 reps

• Glutes Kickback: 3 sets x 20 to 25 reps (each leg)

• Stationary Lunges: 3 sets x 15 to 25 reps (each leg)

Tuesday: Biceps and Back

• Warmup Wide-Grip Lat Pulldown: 3 sets x 20 reps

• Cable Curls: 3 sets x 8 to 12 reps

• Hyperextentions: 3 sets x 8 to 15 reps

• Seated Cable Rows: 3 sets x 8 to 12 reps

• Wide-Grip Assisted Pull-Up Machine: 5 sets x 8 to 10 reps

Wednesday: Cardio and Abs

• Warmup Bicycle Crunches: 3 sets x 20 reps

• Treadmill 30 to 40 minutes

• Hanging Leg Raises: 3 sets x 12

• Crunches: 3 sets x 12 reps

Here are some tips on How To Become An Early Morning Exerciser

Thursday: Shoulders, Triceps, and Chest

• Warmup Bench Press: 3 sets x 20 reps

• Side Lateral Raise: 3 sets x 8 to 12 reps

• Standing Barbell Shoulder Press: 3 sets x 8 to 12 reps

• Standing Dumbbell Triceps: 3 sets x 8 to 12 reps

• Push Ups: 3 sets x 8 reps

 

Friday: Calves, Cardio, and Butt

• Warmup Standing Calf Raises: 3 sets x 20 reps

• Calf Press On Leg Press: 3 sets x 8 to 15 reps

• Stiff-Legged Dumbbell Deadlift: 4 sets x 8 to 12 reps

• Glutes Kickback : 4 sets x 20 reps to failure (each leg)

• Barbell Glute Bridges: 3 sets x 12 to 15 reps

• Standing Calf Raises: 5 sets x 8 to 12 reps

• Treadmill 20 to 30 minutes

In summary…