Training program for girls: 2 options

TRAINING 1

1. Treadmill ? interval running 2-3 kilometers.
Interval running is 400 meters running an average pace of 200 meters walking or easy running, then run 400 meters at an average pace and 200 meters walking or Jogging...

Or the exercise Bicycle load interval of 4-6 km.
500 meters at an average load of 500 to light and alternated. The load level is determined individually, on the exercise bike speed not below 15 km/hour.

2. Superset ? chest back (one exercise after another without rest)
Mixing arms in front of chest on the simulator ? 20-25 reps
The upper thrust on the simulator narrow reverse grip ? 20-25 reps
Rest up to 1 minute. To do this superset 4 times

3. Superset ? external inner thighs
The legs, sitting on the exerciser ? 20-30 reps
Breeding legs, sitting on the exerciser ? 20-30 reps
Rest for 30 seconds. Do the superset 3 times

4. Superset ? thighs, butt press
The leg press in the simulator ? 20-30
Press body lifting on a Roman chair ? 20-30
Rest up to 1 minute. To do superset 3-4 times

5. Any cardio to choose from ? easy loading ? 10 to 15 minutes.
It is advisable to try different machines to diversify the load. For example, try an elliptical trainer or stepper. If you love to run, well, run a specified time at a very easy pace.

Training program for girls: options

WORKOUT 2

1. Treadmill ? interval running 2-3 kilometers
Or the exercise Bicycle load interval of 4-6 km.
500 meters at an average load of 500 to light and alternated. The load level is determined individually, on the exercise bike speed not below 15 km/hour.

2. Superset ? chest back
Chest press on the machine ? 20-25 reps
(or dumbbell bench press lying)
Thrust to the stomach, sitting on the trainer (rowing) ? 20-25 reps
Rest 1 minute. To do this superset 4 times

3. Superset ? front hamstring
Bending your legs and lying on the machine ? 20-25 reps
Leg extension sitting in the simulator ? 20-25 reps
Rest 1 minute. To do this superset 4 times

4. Superset ? press chest and back
Exercise "the pendulum" is tilting to the side with the weights ? 20-30 reps
Exercise "pullover" ? 20-30 reps
Rest for 30 seconds. Do the superset 3 times

5. Superset ? back press
Backbends on a special bench (hyperextension) ? 15-25 reps
(or pull on straight legs)
Press the lifting of knees on a special rack ? 20-25 reps
(or leg raises lying on the bench)
Rest 1 minute. Do the superset 3 times
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