Calories Burned: Up to 286 approx
Difficulty: 2.5 out of 5, the last third of this workout is difficulty 4 out of 5
Equipment used: None
Welcome to Free Fitness Gym,
Today we have just shy of a 30 minute workout for you, this will target the whole body and burn lots of calories. We have included a lot of butt, and leg exercises, and a section of this workout will focus on upper body strength and toning. Many women believe if they do strength training that they will get big and muscular which is just not true unless if you did a dedicated bodybuilding routine with a lot of supplementation. Helen has done a lot of strength training after she injured her back especially upper body work and she is still very petite but very strong. It is hard to increase muscle size in women simply because women have on average 40 times less testosterone than men. This is why a man and a woman could do the same training, and the male may get bigger muscles whereas the female will get more toned muscles.
So to summarize if you are a female participating in regular exercise, do not shy away from resistance training work, whether this is weight training or body weight resistance training. You will not get big and muscular , instead you will get a nice lean and athletic shape. Nick trains many of his female clients using weights or body weight resistance work, and they enjoy watching muscle groups tone up and reduced body fat. The reduced body fat will always allow those toned muscles to be more visible.
Workout Breakdown:
Warm up (not included, please choose one from our website)
-Slow deep squat...........10 reps
-Wide feet squat............10 reps
-Sumo squats.................10 reps
-circle squats............... ..10 reps
-Y squats.........................10 reps
-Pulse squat....................10 reps
-Squat to leg kick............10 reps
-Side to side squat..........10 reps
-Close feet squat.............10 reps
-Jump squats...................10 reps
Water stop
Set interval timers to 50 seconds work, 10 seconds rest
-Glute bridge
-Lying Abductor pulse right side
-Lying abductor pulse left side
-Lying adductor raise right side
-lying adductor raise left side
-Butt pulse right side
-butt pulse left side
-Dry land swimming
Water stop
Set interval timers to 50 seconds work, 10 seconds rest......This section is hard work....only do what you can.
-Press ups
-Mountain climber
-Full sit ups
-Plank to press up
-Russian kicks
-Dive bombers
-Lying oblique right side
-Lying oblique left side
-Press ups
Cool down stretches included
Difficulty: 2.5 out of 5, the last third of this workout is difficulty 4 out of 5
Equipment used: None
Welcome to Free Fitness Gym,
Today we have just shy of a 30 minute workout for you, this will target the whole body and burn lots of calories. We have included a lot of butt, and leg exercises, and a section of this workout will focus on upper body strength and toning. Many women believe if they do strength training that they will get big and muscular which is just not true unless if you did a dedicated bodybuilding routine with a lot of supplementation. Helen has done a lot of strength training after she injured her back especially upper body work and she is still very petite but very strong. It is hard to increase muscle size in women simply because women have on average 40 times less testosterone than men. This is why a man and a woman could do the same training, and the male may get bigger muscles whereas the female will get more toned muscles.
So to summarize if you are a female participating in regular exercise, do not shy away from resistance training work, whether this is weight training or body weight resistance training. You will not get big and muscular , instead you will get a nice lean and athletic shape. Nick trains many of his female clients using weights or body weight resistance work, and they enjoy watching muscle groups tone up and reduced body fat. The reduced body fat will always allow those toned muscles to be more visible.
Workout Breakdown:
Warm up (not included, please choose one from our website)
-Slow deep squat...........10 reps
-Wide feet squat............10 reps
-Sumo squats.................10 reps
-circle squats............... ..10 reps
-Y squats.........................10 reps
-Pulse squat....................10 reps
-Squat to leg kick............10 reps
-Side to side squat..........10 reps
-Close feet squat.............10 reps
-Jump squats...................10 reps
Water stop
Set interval timers to 50 seconds work, 10 seconds rest
-Glute bridge
-Lying Abductor pulse right side
-Lying abductor pulse left side
-Lying adductor raise right side
-lying adductor raise left side
-Butt pulse right side
-butt pulse left side
-Dry land swimming
Water stop
Set interval timers to 50 seconds work, 10 seconds rest......This section is hard work....only do what you can.
-Press ups
-Mountain climber
-Full sit ups
-Plank to press up
-Russian kicks
-Dive bombers
-Lying oblique right side
-Lying oblique left side
-Press ups
Cool down stretches included
We hope you enjoy today's workout and let us know how you are getting on.
