Girl Power Workout Program : Week 1 : Day 1 (Monday)

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 1 (Monday)
👉 Week 1 : Day 2 (Wednesday)
👉 Week 1 : Day 3: (Friday)
👉 Week 2 : Day 2 : (Monday)
👉 Week 2 : Day 2 : (Wednesday)
👉 Week 2 : Day 3 : (Friday) Cardio and Ab day
👉 Week 3 : Day 1: (Monday) Get Big Day
👉 Week 3 : Day 2: (Wednesday) Fat Burn Day
👉 Week 3 : Day 3: (Friday) Sweat It Out Day
👉 Week 4 : Day 1: (Monday) Muscle Tone Day
👉 Week 4 Day 2: (Wednesday) Hump Day
👉 Week 4 : Day 3: (Friday) The Weekend Starter