Fitness | Fitness Training Tips

5 Simple Workouts for women getting back to fitness

 

Week 1-2

Getting Back in Shape (First Day Back)

Do 8 reps 2 sets 3 days per week

Step ups on Bench

Swiss Ball Leg Curls

Hip Extensions

Lat Pull Downs

Push-ups

Seated Cable Row

 

Cardio 3 times per week: 20 min of 60% max heart rate

 

2-3 weeks back into training

Do 8 reps 4 sets 3 days per week

Squats on Bench

Stiff Leg Deadlifts

Lunges in place

One arm Db rows

Push-ups

DB pullovers

 

Cardio 3 times per week: 30 min of 70% max heart rate

 

4-6 weeks training

Do 8 reps 4 sets 3 days per week

Deadlifts

Side Step ups

Swiss ball hip extensions

Laying down bar pulls

Push-ups on bosu ball

Pull up or modified pull up

 

Cardio 4 times per week: 30 min of 75% max heart rate

 

7-8 weeks into training

Do 8 reps 4 sets 3 days per week

Walking Lunges

Side Step ups in Over

Sumo Squats

One Arm Cable row with rotation

Db Chest Press on bench

Barbell upright row

 

Cardio 5 times per week: 30 min of 75% max heart rate

 

9-12 weeks of training

Do 30 reps of 4 sets 3 days per week (feel the burn)

Squats

Swiss Ball leg curls

Cable Rows

Push-ups

 

Cardio 5 times per week: 30 min of 75% max heart rate

 

5 Simple workouts you can do to get back into shape and lose weight fast by following these 5 simple workouts you will start to feel better and get in great shape.  Remember the rep ranges always determines the amount of weight you lift so if you can do 12 lunges and your only suppose to do 8 reps you may want to increase the weight.  In the beginning just start out with your bodyweight as you start to feel more stable and strong add weight to push yourself a bit to keep getting results.  Let me know how you do with this at the end of 12 weeks.  Enjoy the 5 simple workouts to help you lose weight or more importantly fat.

 

Quick tip though your diet has to do with you losing weight so if you don’t correct your eating habits than your still not going to see as great of results without correcting your nutrition.