Workouts For Women
Written by ama on November 20, 2009Women are no different with men in that they require workout programs that would answer the specific goals they want to accomplish. Truthfully, the way muscles are exercised and developed are the same for both genders. Women usually have less upper body muscle mass than men and, because they don’t have the testosterone levels a man does, can’t (with a few exceptions) develop the muscle mass of a man.
Exercise routines for women usually target different areas (their butt, their legs, their triceps) on the body than men, and they have areas that like to store fat that are usually different than a man. Ten to fifteen exercise repetitions using lighter weights are ideal for women to burn off the extra calories and shape their bodies into the desired mold.
A good exercise routine for women, if you’re looking to burn fat and lose weight, is just the same as a man. For females, I would suggest a round of exercises (max of 10) that would focus on bodyweight and full body workouts.
For instance, you could do these for time or repetitions:
1. pushups (Pecs and triceps)
2. inverted rows (rear delts, lats & biceps)
3. squats (glutes, upper hamstrings & quads
4. mountain climbers (abs, shoulders and arms)
5. jumping jacks (cardio, to many to name here)
6. squat thrusts w/ pushup (see #’s 1, 3 &4 above)
You could do the above exercises for 10 reps each for 5 sets, non stop. Or you could do each exercise for 20 seconds, take 10 seconds to switch to the next, and do that for about 30 minutes.
The usage of most of the muscles in the body while going over the routine will ultimately cause three things: burning of calories, strengthening of body and coordinating the bodily functions.
The above exercise routine, or a similar one, could be done on Mondays, Wednesdays and Fridays. Performing these workouts incessantly is also a great way to exercise the cardio. I recommend checking out Turbulence Training for the best in instruction and training routines for bodyweight exercises.
On Tuesdays, Thursdays and Saturdays, you could do a 20 minute sprint/ jog interval. The first month you would do a 1:3 work to rest ratio. Workout (A) would be a 30 second sprint followed by a 90 second jog or walk (a 3 to 5 on your perceived exertion scale). You would do that 2 minute round 10 times.
Workout (B) would be a 60 second sprint with a 3 minute jog. That 4 minute round would be done 5 times for 20 minutes. Alternate between workout A and workout B.
About four months into the training, you will notice the progress you have made.
Month 2 would be a 1:2 work to rest ratio. Month 3 would be a 1:1 ratio and the 4th month would be a 2:1 work to rest ratio.
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