Girl Power Workout Program

Much of the focus in the online fitness world is centered around men's fitness and women who workout just like men do. The exercises and even the results are often unappealing to the average girl just trying to stay fit and in shape.
Enter the "Girl Power" which is a fun, challenging, and effective 4 week program designed for the average to above average fit woman. The program features 3 workouts a week and is designed to build muscular strength and endurance while toning and tightening the body. This program will give you better shape and a better overall feeling about yourself after you complete each workout.

Girl Power Workout Program

The program is just 4 weeks long, and so is a great thing to start a month out from an important even such as a beach vacation or spring break. For all the guys reading this, I'm sure you've been wondering how to get that lady in your life to enjoy working out when you do, and this program is a great solution.
The 4 week Girl Power Program is below:
Week 1
Day 1 (Monday)
Cardio: You need to sweat during this... a decent amount
  1. 3 min warm-up on treadmill (walk or run)
  2. 10 min on treadmill
-target heart rate 120 bpm
-jog or walk at fast pace with an incline
3. 10 min bike (conventional or horizontal bike)
-target hear rate 110-140 bpm
Leg Day: Each pair is a superset, do the first then go immediately to the second, 1 min rest between sets
Superset 1:
Leg press machine - 4 sets x 12 reps
Wall sit for 30 seconds x 4 sets
Superset 2
Inner thigh machine abduction 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Superset 3:
Inner thigh machine adduction 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Superset 4:
Hamstring curl machine 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Core: Do each exercise in succession for 3 sets, 45 second rest between sets, this is supposed to be done fast with little break!!!
  1. 3 way plank (side, side, middle)- 30 seconds per side x 3 sets
  2. Russian twists with 10 lb weight- 20 per side x 3 sets
  3. 6 inches hold - hold for 45 seconds x 3 sets
  4. Front leaving rest- hold for 35 seconds x 3 sets
Stretch: This is your cool down, spend at least 5 minutes on it
-Focus: hamstrings, gluteus maximums (butt), core
Week 1
Day 2 (Wednesday)
Cardio: Focus on fat burn and a low heart rate
1. 20 minute walk on treadmill (large incline, quick pace)
-target heart rate is 90-110 bpm
Upper Body Workout: Each exercise is done for 4 sets, with 1-2 minutes rest between sets
Dumbbell Seated Shoulder Press - 4 Sets x 10 reps
Dumbbell Tricep Overhead Press- 4 Sets x 10 reps
Dumbbell Lateral Raise - 4 sets x 8 reps
Superset with Dumbbell Front Raise 4 sets x 8 reps
-use same weight for lateral and front raise
Lower Body Workout: All exercises will be done on the smith assisted barbell machine
Smith Machine Back Squat- 4 sets x 8 reps
Smith Machine Romanian Dead Lift- 4 sets x 8 reps
Smith Machine Standing Calf Extension- 4 sets x 15 reps
Core: Do this cycle once for your core and ab workout
30 2-Count Flutter Kicks
25 Crunches
60 Second 6 inches
20 Bicycle Crunches
30 2-Count Flutter Kicks
Week 1
Day 3: (Friday)
Cardio:
20 Minute Row
Lower Body Exercises: Each exercise is done for 4 sets with 1 minute rest between sets
Leg Extension Machine 4 sets x 12 reps
-adjust weight so you can perform all the reps
Leg Curl Machine 4 sets x 12 reps
-adjust weight so you can perform all the reps
Upper Body Exercises: Each exercise is 3 sets with 1 to 2 minute rest in between sets
Dumbbell Chest Press- 3 x 10 reps
Dumbbell Arm Curl- 3 x 10 reps
Lat Pulldown Machine- 3 x 10 reps
-use the medium width or close grip bar handle
Seated Row Machine- 3 x 10 reps
-use the close grip handle
Core: Do 2 cycles and hold each position for 45 seconds
Front Plank
Left Plank
Right Plank
6 Inches

The 4 week Girl Power Program

Week 2
Day 2: (Monday)
Warm-up
5 Minute Stretch: Focus- splits, shoulders, back, arms
Mat Workout This is a cycle workout, do each individual workout one after the other, no rest between workouts. What you need: Pair of dumbbells, 25 lb plate, and a mat.
Cycle 1 3 Rounds
15 pushups
10 Dumbbell bicep curls (seated)
10 Dumbbell shoulder press (seated)
30 seconds 25lb plate hold (arm at right angle)
10 overhead 25lb plate press
10 overhead 25lb plate triceps extension (two hands)
** Rest 1 min 30 seconds
Cycle 2 3 rounds, focus is upper abs, do it on a mat
25 crunches
40 penguins per side
25 feet in air toe touches
30 legs flat crunches
25 bicycles per side
** Rest 1 min 30 seconds
Machine Work: Do 3 upper body machines, 3 sets x 15 reps per machine
Examples: pull-ups machine, dips machine, bicep curl machine, chest press machine
Cardio: Finish strong!!
  1. Row machine 10 mins, moderate pace
  2. Treadmill intervals for 15 mins. Vary your speed every 1 minute 30 seconds: alternating between fast and medium fast pace
Week 2
Day 2: (Wednesday)
Cardio: You need to sweat during this... a decent amount
3 min warm-up on treadmill (walk or run)
10 min run on treadmill
-target heart rate 120 bpm
-jog or walk at fast pace with an incline
10 min bike (conventional or horizontal bike)
-target hear rate 110-140 bpm
Leg Day: Each pair is a superset, do the first then go immediately to the second, 1 min rest between sets
Superset 1:
Smith Machine Barbell Squat - 4 sets x 12 reps
Wall sit for 30 seconds x 4 sets
Superset 2:
Inner thigh machine extension 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Superset 3:
Inner thigh machine contraction 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Superset 4:
Hamstring curl machine 3 sets x 12 reps
Wall sit for 30 seconds x 3 sets
Core: Do each exercise in succession for 3 sets, 45 second rest between sets, this is supposed to be done fast with little break!!!
3 way plank (side, side, middle)- 30 seconds per side x 3 sets
Russian twists with 10 lb weight- 20 per side x 3 sets
6 inches hold - hold for 45 seconds x 3 sets
Front leaning rest- hold for 35 seconds x 3 sets
Stretch: This is your cool down, spend at least 5 minutes on it
-Focus: hamstrings, gluteus maximums (butt), core
Week 2
Day 3: (Friday) Cardio and Ab day
Cardio: Cardio workout of your choice (can be done outside)
-must be at least 25 minutes long
-heart rate at 115 bpm or higher
Abs: Focus is lower abs (also can be done outside)
Cycle Do 2 cycles
45 Seconds 6 inches hold
40 reps of 2 count flutter kicks
25 reverse crunches
15 leg raises
25 leg split flutter kicks
Week 3
Day 1: (Monday) Get Big Day
Warm-up
Stretch on mat - focus: upper body, trunk and torso, hamstrings
Dumbbell Workouts - use comfortable dumbbell weights (10, 15, or 20 lbs), superset each set with 10 pushups. 45 second rest between set
Seated Shoulder Press - 3 sets x 12 reps
10 pushups after each set
Bicep Curls - 3 sets x 12 reps
10 pushups after each set
Dumbbell Flys - 3 sets x 10 reps
10 pushpus after each set
Dumbbell RDL - 3 sets x 10 reps
-use like 30 lb dumbbells for these
-30 second squat hold after each set
Dumbbell Pile Squat -3 sets x10 reps
-30 second front leaning rest after each set
Booty Work- Do these exercises on a mat
3 Way Butt: 3 cycles
15 fire hydrants (per leg)
12 donkey kicks (per leg)
10 donkey kicks to fire hydrant
Do a 45 second wall sit between cycles
Cardio: Goal heart rate at 130 bpm
20 mins on treadmill - alternate the incline every 2 minutes
Week 3
Day 2: (Wednesday) Fat Burn Day
Warmup Walk 5 mins on Treadmill
Fat Burn Workout
Row Machine - 15 minute
-Heart Rate Between 95-115 bpm
Stair Stepper - 10 mins
-Hear Rate Between 95-115 bpm
The Fat Burner: Do each exercise one after the other for 3 rounds, rest as necessary between rounds
3 Rounds:
10 burpees
20 Mountain Climbers
30 2 Count Flutter Kicks
40 Crunhes
Pick a Song Workout: For each exercise pick a song. You will rest during the chorus and do the exercise for every other part.
Front Plank Holds
Pushups (Can go from your knees if need to)
Sit-ups
Week 3
Day 3: (Friday) Sweat It Out Day
Warmup: Stationary Bike for 4 minutes
Leg Swings x5 per leg (lateral and forward)
Cardio:
Treadmill Interval Runs
-Run 60s as fast as you can on treadmill, then walk for 2 mins
-Do 6 intervals (total time 18 mins)
Leg Work
Cycle 1: 4 Rounds as fast as possible
20 Body Weight Squats
10 Forward Lunges per Leg
10 Alternate Side Lunges per Leg
Smith Machine Back Squat 4 sets x 15 reps
-low weight
Smith Machine Romanian Dead Lift 4 sets x 15 reps
-low weight
Core Workout:
Cycle 1: Core- 2 rounds, 2 minute rest in between
Front Plank Hold 30s
Right Side Plank Hold 30s
Left Side Plank Hold 30s
Front Learning Rest Hold 30s
Cycle 2: Abs- 2 rounds, 2 minutes rest in between
Russian Twists x 25 per side
Crunches x 25 reps
Legs Flat Crunches x 25 reps
Week 4
Day 1: (Monday) Muscle Tone Day
Warmup: Arm Circles x 5
Lower Body Stretch x 4 mins
Upper Body Strength: 1 min 30 second rest between set
Lat Pulldown 3 sets x 10 reps
-Use a close grip bar
Cable Row or Row Machine 3 sets x 10 reps
-Use a close grip bar
Dumbbell Bicep Curl 3 sets x 8 reps per arm
-Standing
Pushup Tree: 1 cycle up to 10 pushups
-Do 1 pushup, break, 2 pushups, break... all the way up to 10 pushups
Pushup Tree: 1 cycle down to 1 pushup
-Do 10 pushups, break, 9 pushups, break... all the way down to 1 pushup
Lower Body Strength 1 min 30 seconds rest between sets
Dumbbell Forward Lunges 3 sets x 12 reps per leg
Dumbbell Step Ups 3 sets x 10 reps per leg
Dumbbell Side Split Squat 3 sets x 12 reps per leg
Abdominal Work
In 5 Minutes Do: 100 crunches, 75 situps, 50 leg raises, 25 v-ups
-can rest any time you want to, just make sure you do it all in 5 minutes
Week 4
Day 2: (Wednesday) Hump Day
Warmup:
Lower Body Stretch for 5 mins
3 minutes on elliptical bike
Leg Strength: 2 minutes rest between sets
Barbell Back Squat 5 sets x 10 reps
-Increase weight on sets 2, 4, and 5
Dumbbell Romanian Deadlift 4 sets x 10 reps
Hip Abduction Machine 3 sets x 10 reps
Hip Adduction Machine 3 sets x 10 reps
Burnout Cardio
10 minutes on Stair-Stepper Machine
10 minute elliptical bike intervals -sprint 20 seconds, slow 40 seconds (do this 10 times)
Body Weight and Cooldown
20 Body Weight Air Squats
15 Glute Bridges
60 Second 6 Inches Hold
10 minute lower body stretch
Week 4
Day 3: (Friday) The Weekend Starter
Warmup
5 minute full body stretch
Cardio
Treadmill or Outdoors:
12 Minute Run (Medium Pace)
2 Minute Walk (Recovery)
6 Minute Run (Fastest Pace)
Row Machine
7 Minutes at Max Effort
1 minute cooldown
Upper Body 1 min 30 second rest between sets
Dumbbell Seated Overhead Shoulder Press 3 sets x 10 reps
Dumbbell Seated Bicep Curl 3 sets x 8 reps
Cable Tricep Rope Pulldown 4 setx x 8 reps
The 3 Week Diet System Special Discount

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Article Source: http://EzineArticles.com/expert/Tom_Shade/2188889
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About Katie Grace

I’m Katie Grace, On FITBODYUSA, you’ll find lots of delicious recipes, healthy living fitness, and weight loss tips. Join in on the fun as we inspire each other to live the healthiest, BEST life possible!

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