Super Toning and Sculpting Routine for Women.

Most women want to keep that feminine look and do not want big bulky muscles like a bodybuilder but want to lose weight, tone and sculpt their bodies. Try this workout for amazing results.

As far as workout routines for women, make sure to follow these tips:

1) Plan to exercise early in the morning. This is when you can take advantage of maximum fat-loss.

2) Prior to your workout, eat a serving of fruit and drink plenty of water. A cup of coffee will also help in releasing stubborn fat cells.

3) Start your workout with a light 5-10 minute cardio warmup.

4) Move on to weight training in a circuit style, so that you do resistance exercises for the whole body while minimizing rest between sets to keep heart rate elevated.

5) After 20-30 minutes of weight training, immediately do cardio for 20-30 minutes in an interval style.

6) Post-workout, consume a fast-absorbing protein source with a moderate amount of carbohydrates.

7) Cut carb consumption atleast 3 hours prior to going to bed.


SUPER TONING ROUTINE FOR WOMEN

Workout 1. Shoulders, Biceps and Triceps.

Exercise                                     Sets/ Rep-Range

Dumbell Shoulder Press               4X 8 – 10 reps

Cable Upright Row                      3X 8 – 10 reps

Dumbell Rear Delt Raise              3X 8 – 10 reps

One Arm Cable Curl                    3X 8 – 10 reps

Barbell Curl                                 2X 8 – 10 reps

Dumbell Concentration Curl         2X 8 – 10 reps

Dumbell Triceps Kickbacks         3X 8 – 10 reps

One-Arm Dumbell Triceps Ext     3X 8 – 10 reps

One-Arm Reverse Pushdown       2X 8 – 10 reps



Workout 2: Thighs, Hamstrings and Calves.

Exercise                                Sets/ Rep-Range 

Barbell Squat                          4X 8 – 10 reps

Leg Extension                         3X 8 – 10 reps

Dumbell Side Lunge                3X 8 – 10 reps

Dumbell Stiff-leg Deadlift        3X 8 – 10 reps

Lying Leg Curl                        3X 8 – 10 reps

Cable Abductor Raise            3X 8 – 10 reps

Standing Calf Raise                3X 8 – 10 reps



Workout 3: Chest, Back and Abdominals.

Exercise                                   Sets/Rep-Range

Barbell Incline Press                  4X 8 – 10 reps

Dumbell Flat Press                    3X 8 – 10 reps

Dumbell Incline Fly                    3X 8 – 10 reps

Reverse Lat Pulldown               4X 8 – 10 reps

One-Arm Dumbell Row            3X 8 – 10 reps

Dumbell Pullover                       3X 8 – 10 reps

Cable Weighted Crunch            3X 8 – 10 reps

Leg Raises                                3X 8 – 10 reps

 
Week 2. Will focus on the development of muscle tone and endurance. Alter the reps/rest intervals this week which will initiate a more intense fat-burning effect from the workout.


Sets: You will perform 3 sets of each exercise.


Reps: 15 – 20 per set


Rest: 30 seconds only between sets.



Week 3. This week we go back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing Dumbell Press for chest and you were using 15lb dumbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 10lb dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.


Reps: 8 – 10 reps, with drop set on last set.


Rest: 60 – 90 seconds.


Complete this routine for a total of nine weeks before the exercises will need to be altered slightly to different movements to keep the body guessing.


Cardiovascular Training.

Did you know, a single half hour session of cardio, can burn hundreds of extra calories during the performance of your session? Also after the session, there are more fat burning effects for up to several hours!

There are two basic factors that influence the fat-burning effects of cardio: duration and intensity (how long and how hard you train). For any given level of calories burned, these factors have an inverse relationship: if you train harder, then you don’t have to train as long; if you train longer, then you don’t have to train as hard. However, it has been shown that a specific type of cardio known as interval training provides significant benefits over steady state exercise. For one, interval training is extremely time efficient, allowing you to complete a training workout in half the time of a normal cardio workout, and is more effective at burning fat.
 
With an interval training routine, during the high-intensity interval you will train for one minute at a level that exceeds your lactate threshold. This will be followed by a lower-intensity interval of between 1 and 4 minutes, where your body has a chance to clear lactic acid from the blood and replenish oxygen stores. This cycle will be repeated multiple times over the course of your cardio workout, and allow you to burn in excess of 300 calories in just 30 mins.