Woman Specific Gym Plans
What do we want, tight Legs, Bums and Tums, when do we want them...yesterday.
The woman specific gym plan targets all those 'wobbly' bits that drive you crazy. The focus is on firming up your thighs, butt, tummy and arms. The 8 week program is divided into 3 phases that get progressively more challenging. Ideally you will want to have a gym rest day in between each work day (3 sessions every 7 days). Throw in an occasional run or spin class and you will be well on your way to a firmer, more lean body.
PHASE 1 - WEEK 1 to 2- STABILITY and MOBILITY
PHASE 2 - WEEK 3 to 5- BALANCE, FLUIDITY and COORDINATION
PHASE 3 - WEEK 6 to 8 -STRENGTH, PERFORMANCE and ENDURANCE
Woman Specific - FIRST TIMER (4 weeks)
The 1st Timer Gym Plan is exactly that, a gym program for the person who has never set foot in a gym, or never been on a structured gym program.On the WOMAN SPECIFIC 1st Timer Gym Plan you will do 3 sessions a week (with a rest day in between), each session will be roughly 45 minutes long, with a variety of cardiovascular (run/bike/row) activities, mixed with free body and weight work. This program will increase your confidence in the gym and in 4 weeks make you feel even fitter and stronger, ready for a full program.
Preview: Week 1, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Squats - Dumbbell Squats
Reps:10,10,10 Tempo:2-1-2 Rest:60
Holding dumbbells in your hands. Standing upright with your feet shoulder width apart. Move your hips back and bend your knees to lower your torso to the floor. Squat until your upper leg is parallel to the floor. Keep your torso as upright as possible (do not bend over too much). You should not descend too quickly, and your knees should remain aligned with your toes.
3. Chest - Dumbbell Bench Chest Press
Reps:10,10,10 Tempo:2-1-2 Rest:60
Lie face up on a gym bench, knees bent, feet flat on the floor. Hold the dumbbells above your chest. Slowly lower them to touch your chest and the push them back to the starting position.
4. Shoulders - Seated Shoulder Press
Reps:10,10,10 Tempo:2-1-2 Rest:60
Using a bench or gym ball , seated upright hold 2 dumbbells, palms up with elbows directly below your wrists. Press the dumbbells until they are directly above your head, pause and the return to the starting position with the dumbbells next to your ears.
5. Cardio Blast
Reps:1 Tempo:NA Rest:0
10 minutes on 1 or 2 peices of cardio kit: TREADMILL - do 5 - 10 minutes light flat jog or brisk uphill walk CYCLE - do 5 - 10 minutes, steady heart rate, RPE Level 6 or higher ROW - do 5 minutes, RPE 6 or above, steady row Cross Trainer - do 5 minutes, RPE 6 or above Stepper - do 5 minutes, RPE 6 or above
6. Arms - Triceps - Bar Push down
Reps:10,10,10 Tempo:2-1-2 Rest:60
Using a cable push down machine and a short cable bar. Standing upright with feet together. Elbows tight against your side, move from having your forearms slightly above parallel to extended all the way down.
7. Abdominals - Lying Knee Raises
Reps:12,12,12 Tempo:2-1-2 Rest:60
Lying down on your back. Your hands should be straight down by your sides, with your palms on the floor. Keeping your legs straight and knees together, lift your heels just off the floor. Keep your left leg still and straight, pull your right knee as far up as possible. Pause, then extend right leg back to starting position. Repeat with the other leg.
8. Abdominals - Lying Crunch
Reps:12,12,12 Tempo:2-1-2 Rest:60
Lying on your back, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso off the floor up to your knees. Lower yourself in a controlled manner.
9. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
Woman Specific - BEGINNER (8 weeks)
The Woman Specific Beginner plan is a great way for you to introduce yourself to working in the gym, and following a structured program that is designed to help you tone up and get fit. It contains a variety of easy to do exercises aimed at getting your heart pumping with a mix of some weights and machine work. Each session is approximately an hour long and there are 3 sessions a week that target the areas you want to look and feel great!
Preview: Week 3, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Calf Raises - Standing Dumbbell
Reps:15,15,15 Tempo:2-1-2 Rest:45
Using a gym step, next toa wall for balance. Stand with one heel off the back of the step, leg straight (your other leg provides balance). You need to hold a dumbbell in the same hand as the working leg. Drop your heels to the floor, then push up through your toes and goup on to your tip-toes. In a controlled manner, drop your heels back down to thefloor. That is 1 rep complete.
3. Legs - Hamstring - Leg Curl
Reps:12,12,12 Tempo:2-1-2 Rest:45
Leg-Curl machine, either Lying (prone) or seated variation.
4. Legs - Hip & Thigh Extension
Reps:12,12,12 Tempo:2-1-2 Rest:45
On your back, left leg bent and foot flat on the floor. rest your arms balms down next to your body. Extend your right leg fully out in front of you with your knees touching. push your hips off the floor so that your right leg, hips and shoulders are in a straight line. Lower back to the floor. That is one rep. Finish on the one side (all reps) then move to the other side.
5. Cardio Blast
Reps:1 Tempo:NA Rest:0
10 minutes on 1 or 2 peices of cardio kit: TREADMILL - do 5 - 10 minutes light flat jog or brisk uphill walk CYCLE - do 5 - 10 minutes, steady heart rate, RPE Level 6 or higher ROW - do 5 minutes, RPE 6 or above, steady row Cross Trainer - do 5 minutes, RPE 6 or above Stepper - do 5 minutes, RPE 6 or above
6. Arms - Triceps - Bar Push down
Reps:12,12,12 Tempo:2-1-2 Rest:45
Using a cable push down machine and a short cable bar. Standing upright with feet together. Elbows tight against your side, move from having your forearms slightly above parallel to extended all the way down.
7. Abdominals - Plank (front)
Reps:1,1,1 Tempo:Hold - 20 sec Rest:30
Facing the floor, up on your toes and your elbows, keep your shoulders, bottom and feet in line. Hold. The REPS for this exercise refer to the number of seconds you must hold the plank position for.
8. Abdominals - Lying Crunch
Reps:15,15,15 Tempo:2-1-2 Rest:45
Lying on your back, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso off the floor up to your knees. Lower yourself in a controlled manner.
9. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
Woman Specific - INTERMEDIATE (8 weeks)
The Woman Specific Intermediate plan is designed for the gym user that knows their way around the gym and has been using the gym fairly regularly, but is either not getting the results they want or is not currently following a structured program. The program contains a variety of exercises aimed at making sure you mix your cardiovascular work with weights, thus toning up, getting lean and feeling fit.
Preview: Week 3, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Calf Raises - Standing Machine
Reps:15,15,15 Tempo:2-1-2 Rest:45
Using a calf raise machine. Stand with your heels off the back of the step, legsstraight. Drop your heels to the floor, then push up through your toes and goup on to your tip-toes. In a controlled manner, drop your heels back down to thefloor. That is 1 rep complete.
3. Legs - Hamstring - Leg Curl
Reps:12,12,12 Tempo:2-1-2 Rest:45
Leg-Curl machine, either Lying (prone) or seated variation.
4. Legs - Hamstring - Gym Ball Hamstring Curl
Reps:10,10,10 Tempo:2-1-2 Rest:45
Lie face up with your head on the floor and your claves on top of a gym ball. Your body should be off the floor in a straight line. Hands at your side, palms facing down. Roll the ball towards you maintaining a straight line between your shoulders and your knees. You should end up with your feet flat on the ball. Slowly roll the ball back to the starting position. That is 1 rep.
5. Cardio Blast
Reps:1 Tempo:NA Rest:0
10 minutes on 1 or 2 peices of cardio kit: TREADMILL - do 5 - 10 minutes light flat jog or brisk uphill walk CYCLE - do 5 - 10 minutes, steady heart rate, RPE Level 6 or higher ROW - do 5 minutes, RPE 6 or above, steady row Cross Trainer - do 5 minutes, RPE 6 or above Stepper - do 5 minutes, RPE 6 or above
6. Arms - Triceps - Overhead Extensions
Reps:12,12,12 Tempo:2-1-2 Rest:45
Using a bench or gym ball , seated upright, feet firmly on the floor. Use both hands to grip a single dumbbell and raise it over your head. Keep your elbows relatively still near your ears and lower the weight behind your head. Lift the weight back up above your head.
7. Abdominals - Plank (front)
Reps:1,1,1 Tempo:Hold - 30 sec Rest:30
Facing the floor, up on your toes and your elbows, keep your shoulders, bottom and feet in line. Hold. The REPS for this exercise refer to the number of seconds you must hold the plank position for.
8. Abdominals - Lying Crunch
Reps:15,15,15 Tempo:2-1-2 Rest:45
Lying on your back, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso off the floor up to your knees. Lower yourself in a controlled manner.
9. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
Woman Specific - ADVANCED (8 weeks)
The Woman Specific Advanced plan is designed for the gym user that is a regular and is not afraid of hard work. The sessions are challenging but the results are fantastic. It is a 3 day a week structured plan that will work each body part that needs to be worked. Don't be afraid to push heavier weights, complete the reps, finish the program and you will see fantastic results.
Preview: Week 3, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Calf Raises - Seated Machine
Reps:15,15,15 Tempo:2-1-2 Rest:45
Using a seated calf raise machine. Heels off the back of thestep. Drop your heels to the floor, then push up through yourtoes and go up on to your tip-toes. In a controlled manner, drop your heelsback down to the floor. That is 1 rep complete.
3. Legs - Hip & Thigh Extension
Reps:15,15,15 Tempo:2-1-2 Rest:45
On your back, left leg bent and foot flat on the floor. rest your arms balms down next to your body. Extend your right leg fully out in front of you with your knees touching. push your hips off the floor so that your right leg, hips and shoulders are in a straight line. Lower back to the floor. That is one rep. Finish on the one side (all reps) then move to the other side.
4. Legs - Hamstring - Gym Ball Hamstring Curl
Reps:12,12,12 Tempo:2-1-2 Rest:45
Lie face up with your head on the floor and your claves on top of a gym ball. Your body should be off the floor in a straight line. Hands at your side, palms facing down. Roll the ball towards you maintaining a straight line between your shoulders and your knees. You should end up with your feet flat on the ball. Slowly roll the ball back to the starting position. That is 1 rep.
5. Cardio Blast
Reps:1 Tempo:NA Rest:0
10 minutes on 1 or 2 peices of cardio kit: TREADMILL - do 5 - 10 minutes light flat jog or brisk uphill walk CYCLE - do 5 - 10 minutes, steady heart rate, RPE Level 6 or higher ROW - do 5 minutes, RPE 6 or above, steady row Cross Trainer - do 5 minutes, RPE 6 or above Stepper - do 5 minutes, RPE 6 or above
6. Arms - Triceps - Seated Bench Dips
Reps:10,10,10 Tempo:2-1-2 Rest:45
Sit on a bench, hands just next to your bottom, palms down and knuckles forward. Extend your legs out in front of you, and shift your bottom off the bench, taking your weight on your hands. Lower your body until your upper arms are perpendicular to the floor, then push back up to the start position.
7. Abdominals - Plank (front)
Reps:1,1,1 Tempo:Hold - 30 sec Rest:30
Facing the floor, up on your toes and your elbows, keep your shoulders, bottom and feet in line. Hold. The REPS for this exercise refer to the number of seconds you must hold the plank position for.
8. Abdominals - Lying Crunch
Reps:15,15,15 Tempo:2-1-2 Rest:45
Lying on your back, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso off the floor up to your knees. Lower yourself in a controlled manner.
9. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
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