Girl Power Workout Program

Much of the focus in the online fitness world is centered around men's fitness and women who workout just like men do. The exercises and even the results are often unappealing to the average girl just trying to stay fit and in shape.

Enter the "Girl Power" which is a fun, challenging, and effective 4 week program designed for the average to above average fit woman. The program features 3 workouts a week and is designed to build muscular strength and endurance while toning and tightening the body. This program will give you better shape and a better overall feeling about yourself after you complete each workout.

The program is just 4 weeks long, and so is a great thing to start a month out from an important even such as a beach vacation or spring break. For all the guys reading this, I'm sure you've been wondering how to get that lady in your life to enjoy working out when you do, and this program is a great solution.

The 4 week Girl Power Program is below:

Week 1

Day 1 (Monday)

Cardio: You need to sweat during this... a decent amount

3 min warm-up on treadmill (walk or run)
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!!!

3 way plank (side, side, middle)- 30 seconds per side x 3 sets
Russian twists with 10 lb weight- 20 per side x 3 sets
6 inches hold - hold for 45 seconds x 3 sets
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 2 (Wednesday)

Cardio: Focus on fat burn and a low heart rate

1. 20 minute walk on treadmill (large incline, quick pace)

-target heart rate is 90-110 bpm

Upper Body Workout: Each exercise is done for 4 sets, with 1-2 minutes rest between sets

Dumbbell Seated Shoulder Press - 4 Sets x 10 reps

Dumbbell Tricep Overhead Press- 4 Sets x 10 reps

Dumbbell Lateral Raise - 4 sets x 8 reps

Superset with Dumbbell Front Raise 4 sets x 8 reps

-use same weight for lateral and front raise

Lower Body Workout: All exercises will be done on the smith assisted barbell machine

Smith Machine Back Squat- 4 sets x 8 reps

Smith Machine Romanian Dead Lift- 4 sets x 8 reps

Smith Machine Standing Calf Extension- 4 sets x 15 reps

Core: Do this cycle once for your core and ab workout

30 2-Count Flutter Kicks

25 Crunches

60 Second 6 inches

20 Bicycle Crunches

30 2-Count Flutter Kicks

Week 1

Day 3: (Friday)

Cardio:

20 Minute Row

Lower Body Exercises: Each exercise is done for 4 sets with 1 minute rest between sets

Leg Extension Machine 4 sets x 12 reps

-adjust weight so you can perform all the reps

Leg Curl Machine 4 sets x 12 reps

-adjust weight so you can perform all the reps

Upper Body Exercises: Each exercise is 3 sets with 1 to 2 minute rest in between sets

Dumbbell Chest Press- 3 x 10 reps

Dumbbell Arm Curl- 3 x 10 reps

Lat Pulldown Machine- 3 x 10 reps

-use the medium width or close grip bar handle

Seated Row Machine- 3 x 10 reps

-use the close grip handle

Core: Do 2 cycles and hold each position for 45 seconds

Front Plank

Left Plank

Right Plank

6 Inches

Week 2

Day 2: (Monday)

Warm-up

5 Minute Stretch: Focus- splits, shoulders, back, arms

Mat Workout This is a cycle workout, do each individual workout one after the other, no rest between workouts. What you need: Pair of dumbbells, 25 lb plate, and a mat.

Cycle 1 3 Rounds

15 pushups

10 Dumbbell bicep curls (seated)

10 Dumbbell shoulder press (seated)

30 seconds 25lb plate hold (arm at right angle)

10 overhead 25lb plate press

10 overhead 25lb plate triceps extension (two hands)

** Rest 1 min 30 seconds

Cycle 2 3 rounds, focus is upper abs, do it on a mat

25 crunches

40 penguins per side

25 feet in air toe touches

30 legs flat crunches

25 bicycles per side

** Rest 1 min 30 seconds

Machine Work: Do 3 upper body machines, 3 sets x 15 reps per machine

Examples: pull-ups machine, dips machine, bicep curl machine, chest press machine

Cardio: Finish strong!!

Row machine 10 mins, moderate pace
Treadmill intervals for 15 mins. Vary your speed every 1 minute 30 seconds: alternating between fast and medium fast pace
Week 2

Day 2: (Wednesday)

Cardio: You need to sweat during this... a decent amount

3 min warm-up on treadmill (walk or run)

10 min run on treadmill

-target heart rate 120 bpm

-jog or walk at fast pace with an incline

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:

Smith Machine Barbell Squat - 4 sets x 12 reps

Wall sit for 30 seconds x 4 sets

Superset 2:

Inner thigh machine extension 3 sets x 12 reps

Wall sit for 30 seconds x 3 sets

Superset 3:

Inner thigh machine contraction 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!!!

3 way plank (side, side, middle)- 30 seconds per side x 3 sets

Russian twists with 10 lb weight- 20 per side x 3 sets

6 inches hold - hold for 45 seconds x 3 sets

Front leaning 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 2

Day 3: (Friday) Cardio and Ab day

Cardio: Cardio workout of your choice (can be done outside)

-must be at least 25 minutes long

-heart rate at 115 bpm or higher

Abs: Focus is lower abs (also can be done outside)

Cycle Do 2 cycles

45 Seconds 6 inches hold

40 reps of 2 count flutter kicks

25 reverse crunches

15 leg raises

25 leg split flutter kicks

Week 3

Day 1: (Monday) Get Big Day

Warm-up

Stretch on mat - focus: upper body, trunk and torso, hamstrings

Dumbbell Workouts - use comfortable dumbbell weights (10, 15, or 20 lbs), superset each set with 10 pushups. 45 second rest between set

Seated Shoulder Press - 3 sets x 12 reps

10 pushups after each set

Bicep Curls - 3 sets x 12 reps

10 pushups after each set

Dumbbell Flys - 3 sets x 10 reps

10 pushpus after each set

Dumbbell RDL - 3 sets x 10 reps

-use like 30 lb dumbbells for these

-30 second squat hold after each set

Dumbbell Pile Squat -3 sets x10 reps

-30 second front leaning rest after each set

Booty Work- Do these exercises on a mat

3 Way Butt: 3 cycles

15 fire hydrants (per leg)

12 donkey kicks (per leg)

10 donkey kicks to fire hydrant

Do a 45 second wall sit between cycles

Cardio: Goal heart rate at 130 bpm

20 mins on treadmill - alternate the incline every 2 minutes

Week 3

Day 2: (Wednesday) Fat Burn Day

Warmup Walk 5 mins on Treadmill

Fat Burn Workout

Row Machine - 15 minute

-Heart Rate Between 95-115 bpm

Stair Stepper - 10 mins

-Hear Rate Between 95-115 bpm

The Fat Burner: Do each exercise one after the other for 3 rounds, rest as necessary between rounds

3 Rounds:

10 burpees

20 Mountain Climbers

30 2 Count Flutter Kicks

40 Crunhes

Pick a Song Workout: For each exercise pick a song. You will rest during the chorus and do the exercise for every other part.

Front Plank Holds

Pushups (Can go from your knees if need to)

Sit-ups

Week 3

Day 3: (Friday) Sweat It Out Day

Warmup: Stationary Bike for 4 minutes

Leg Swings x5 per leg (lateral and forward)

Cardio:

Treadmill Interval Runs

-Run 60s as fast as you can on treadmill, then walk for 2 mins

-Do 6 intervals (total time 18 mins)

Leg Work

Cycle 1: 4 Rounds as fast as possible

20 Body Weight Squats

10 Forward Lunges per Leg

10 Alternate Side Lunges per Leg

Smith Machine Back Squat 4 sets x 15 reps

-low weight

Smith Machine Romanian Dead Lift 4 sets x 15 reps

-low weight

Core Workout:

Cycle 1: Core- 2 rounds, 2 minute rest in between

Front Plank Hold 30s

Right Side Plank Hold 30s

Left Side Plank Hold 30s

Front Learning Rest Hold 30s

Cycle 2: Abs- 2 rounds, 2 minutes rest in between

Russian Twists x 25 per side

Crunches x 25 reps

Legs Flat Crunches x 25 reps

Week 4

Day 1: (Monday) Muscle Tone Day

Warmup: Arm Circles x 5

Lower Body Stretch x 4 mins

Upper Body Strength: 1 min 30 second rest between set

Lat Pulldown 3 sets x 10 reps

-Use a close grip bar

Cable Row or Row Machine 3 sets x 10 reps

-Use a close grip bar

Dumbbell Bicep Curl 3 sets x 8 reps per arm

-Standing

Pushup Tree: 1 cycle up to 10 pushups

-Do 1 pushup, break, 2 pushups, break... all the way up to 10 pushups

Pushup Tree: 1 cycle down to 1 pushup

-Do 10 pushups, break, 9 pushups, break... all the way down to 1 pushup

Lower Body Strength 1 min 30 seconds rest between sets

Dumbbell Forward Lunges 3 sets x 12 reps per leg

Dumbbell Step Ups 3 sets x 10 reps per leg

Dumbbell Side Split Squat 3 sets x 12 reps per leg

Abdominal Work

In 5 Minutes Do: 100 crunches, 75 situps, 50 leg raises, 25 v-ups

-can rest any time you want to, just make sure you do it all in 5 minutes

Week 4

Day 2: (Wednesday) Hump Day

Warmup:

Lower Body Stretch for 5 mins

3 minutes on elliptical bike

Leg Strength: 2 minutes rest between sets

Barbell Back Squat 5 sets x 10 reps

-Increase weight on sets 2, 4, and 5

Dumbbell Romanian Deadlift 4 sets x 10 reps

Hip Abduction Machine 3 sets x 10 reps

Hip Adduction Machine 3 sets x 10 reps

Burnout Cardio

10 minutes on Stair-Stepper Machine

10 minute elliptical bike intervals -sprint 20 seconds, slow 40 seconds (do this 10 times)

Body Weight and Cooldown

20 Body Weight Air Squats

15 Glute Bridges

60 Second 6 Inches Hold

10 minute lower body stretch

Week 4

Day 3: (Friday) The Weekend Starter

Warmup

5 minute full body stretch

Cardio

Treadmill or Outdoors:

12 Minute Run (Medium Pace)

2 Minute Walk (Recovery)

6 Minute Run (Fastest Pace)

Row Machine

7 Minutes at Max Effort

1 minute cooldown

Upper Body 1 min 30 second rest between sets

Dumbbell Seated Overhead Shoulder Press 3 sets x 10 reps

Dumbbell Seated Bicep Curl 3 sets x 8 reps

Cable Tricep Rope Pulldown 4 setx x 8 reps

Article Source: http://EzineArticles.com/9250669

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