Program for women.

Objectives of the program:
The general strengthening of the muscles, fat burning, the formation of correct posture, improved circulation and strengthen the heart.

The program is designed for 2-4 workouts per week.
So you can, two or three times a week to engage in the program and an additional one or two times to go to classes in the aerobics room. The program uses an effective exercise in the main gym, that should be in any fitness club.

The program consists of two different workouts that need to be alternated, for example, on Monday you are performing workout №1, Wednesday №2, on Friday again №1 and so on ...

The training program uses an effective method "supersets».
Superset - perform two different exercises one after the other without rest.
To carry out the first exercise, then immediately the second (this is one approach supersets), then a little rest and do the following approach of the two exercises. Performs superset specified number of times, and proceed to the next.

Training program

TRAINING №1
1. Treadmill - interval running 2-3 kilometers.
Interval running is performed as follows: 400 meters running at an average pace +200 meters of walking or jogging, then again 400 meter run at an average pace of 200 meters and walking or jogging ...

Or bike - load interval of 4-6 kilometers.
500 meters at an average load of +500 to light and alternate. The load level is determined individually, cycling speed not lower than 15 km / h.

2. Superset - a chest + spin (exercise one after the other without rest)
Reduction of hands before a breast in the simulator - 20-25 reps
Link top of the simulator narrow reverse grip - 20-25 reps
Rest 1 minute. Make a superset 4 times

3. Superset - external + internal thigh
Reduction legs sitting on a simulator - 20-30 reps
Breeding legs sitting on a simulator - 20-30 reps
Rest 30 seconds. Make a superset 3 times

4. Superset - hip, pop & Press
Leg press simulator - 20-30
Press - lifting the torso in the Roman chair - 20-30
Rest 1 minute. Make a superset 3-4 times

5. Any cardio choice - easy load - 10-15 minutes.
It is advisable to try different simulators to vary the load. For example, try the elliptical trainer or stepper. If you love to run, well, run a specified time at a very easy pace.

TRAINING №2
1. Treadmill - interval running 2-3 kilometers

Or bike - load interval of 4-6 kilometers.
500 meters at an average load of +500 to light and alternate. The load level is determined individually, cycling speed not lower than 15 km / h.

2. Superset - a chest + spin
Chest Press on the simulator - 20-25 reps
(bench press or dumbbell lying)
Link to the belly, sitting on the simulator (rowing) - 20-25 reps
Rest 1 minute. Make a superset 4 times

3. Superset - front + rear thigh
Bending of feet lying on a simulator - 20-25 reps
Extension legs sitting on a simulator - 20-25 reps
Rest 1 minute. Make a superset 4 times

4. Superset - Press + chest and back
Exercise "pendulum" - side bends with weights - 20-30 reps
Exercise "pullover" - 20-30 reps
Rest 30 seconds. Make a superset 3 times

5. Superset - back & Press
Backbends on a special bench (hyperextension) - 15-25 reps
(or pull on straight legs)
Press - lifting the knees on a stand - 20-25 reps
(or raising the legs while lying on a bench)
Rest 1 minute. Make a superset 3 times

INSTRUCTIONS TO PROGRAM
If you are new to fitness classes - the first few weeks perform all the exercises only 15 reps with a very light weight and gradually increase the number of repetitions and the load.
If your goal is increased burning of fat - try to do the maximum specified number of repetitions.
If your goal is to strengthen the muscles and overall health - enough to do all the exercises with 20 repetitions.