Introduction
Exercise is an important part of a healthy lifestyle. Over the 365 days we would encourage that you integrate exercise into your plan. We have provided you with 2 different workouts that you can follow in the gym. You can also join some of the classes provided at the company, please check the board. Any regular exercise will benefit you during this plan. Please try and exercise at least twice a day 3 days in a week. Also aim to walk 30 minutes a day for at least four days a week.
We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.
We are here to help!! In this article we will outline the ultimate female training plan, detailed with information, guidelines, and specific examples of training programmes.
One of the fundamental mistakes most females make is they simply avoid doing resistance training i.e. weights! The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” we are here to tell you that you won’t!
What is the most common thing you see women do in the gym? Cardio! And if they do lift weights at all, they tend to pick up the 2kg dumbbell and do endless reps. As mentioned already women must complete challenging resistance exercise up to 12 reps, for multiple sets.
Now, we will go over a few essential free-weight and compound exercises that you must be doing -
Proper Form
Warm-Up Properly
Before every session you should warm up properly, involving foam rolling, dynamic stretching, mobility exercises, static stretching and activation exercises prior to starting your main session workout.
Rest, Don’t Nap, Between Sets
We recommend 60-90 seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout.
One of the fundamental mistakes most females make is they simply avoid doing resistance training i.e. weights! The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” we are here to tell you that you won’t!
What is the most common thing you see women do in the gym? Cardio! And if they do lift weights at all, they tend to pick up the 2kg dumbbell and do endless reps. As mentioned already women must complete challenging resistance exercise up to 12 reps, for multiple sets.
Now, we will go over a few essential free-weight and compound exercises that you must be doing -
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