If you do a search in the Internet for some of the best workout plans that you can follow in order to lose weight, you'll certainly encounter workout plans that were made solely for men and only a few of these are for women. So if you are looking for the best workout plans for women, read this article now as we share to you the most effective 5-day workout plans for women. Be sure to understand the purpose of the exercises included on the workout plan, before you perform each exercise.
Monday - Start with a 10-min warm up exercises so as to increase the temperature of your core and in order to prepare your muscles and joints for the movements that you have to do. Next, perform squats by doing any of these squat exercises that you are familiar with - standing squats, leg press, hack squat and squat with the use of dumbbells. After doing 10 sets of squat exercises, follow it with three sets of leg extensions and leg curls, standing calf raises, barbell curls and bicep cable curls, making sure that the arms should be shoulder height and curl cable is towards your head.
Tuesday - Start your workout by doing cardiovascular exercises for 20 minutes up to an hour and it is highly recommend that you do up to an hour of cardiovascular exercises for three to five days in a week. You may alternate it with different modes, like doing 10 minutes of stationary bike, 10 minutes of stair climber and finish it off with a 10-min run on the treadmill. Perform three sets of ten repetitions for each exercise and make use of barbells, dumbbells and any other exercise machine.
Wednesday - It's time that you do some interval training for your cardiovascular exercises through alternating in between low and high intensities so as to increase and lower your heart rate. For example, you can jog for two minutes and then sprint for 30 seconds or walk one lap and then run for one lap as well. The third day is the best time to work-out your back and triceps, so try to do three sets of ten repetitions each.
Thursday - As usual, start your day with a warm-up exercise and do it for 8 up to 12 min, and focus more on working your legs as well as your biceps. So perform three sets of ten repetitions for the following exercises - Lunges, straight leg dead lifts while holding the dumbbells, seated calf raises, preacher curls and chin-ups. End it by doing up to one hour of cardiovascular exercise.
Friday - Just like the previous days, begin this day with a 20-min cardiovascular exercise and focus on your chest, shoulders and triceps. End it by performing three sets of ten repetitions of flat bench press exercise, overhead press, and overhead dumbbell extensions and triceps kick-backs. Use exercise equipments like barbells and dumbbells for this last day of your workout plans for women.
There are several other workout plans for women that you can choose from. Regardless of the kind of workout plan that you choose, do not forget to perform warm up exercises and always do some stretching right after your workout. And if any case, you feel some discomfort all throughout your workout plan sessions, stop your exercise and see your doctor right away or ask some help from a fitness trainer.
Check out how you can utilize your daily activities as your exercise session at workouts for women at home. Also, don't forget to learn how to incorporate a healthy diet at diet plan to reduce weight.
Article Source: http://EzineArticles.com/?expert=Michael_Jean_Wilson
No comments:
Post a Comment