Progres – Women – 6 weeks – Beautiful Muscles - CityFit
Buy a pass
Buy a pass Talk to us
Log in / Come back to us

Training plans

GENERAL INFORMATION ABOUT THE PROGRAM:

A set of exercises designed for women who would like to affect their muscles in a “feminine” and subtle way. The selection of exercises is aimed at targeting the whole body. Additional cardio exercises after each workout accelerate the burning of body fat, “shape” the abdominal muscles, thighs and buttocks.

TIPS:

Work out 3×7. Do not work out more than 4 times a week. The training should last about 60min. Drink 1l of water. Remember to bring your sports shoes and a towel. Work out 90 minutes after a meal. Have the right amount of protein in your diet.

Warm-up:   Machine   Machine symbol Zone Time Pace Level % gradient     Watch video
    Rowing machine C9 Cardio 8 mins 1-3    
Exercises: Impact Machine   Machine symbol Zone 1-2 weeks sets 1-2 weeks repetition 3-4 weeks sets 3-4 weeks repetition 5-6 weeks sets 5-6 weeks repetition Watch video
1 Hips/Legs Leg Press R12 Resistance Machines 3 12 3 15 3 15
2 Side of thigh/Buttocks Abductor R16 Resistance Machines 3 15 3 20 3 20
3 Chest Chest press R2 Resistance Machines 2 10 2 12 2 12
4 Back Low Row R6 Resistance Machines 2 10 2 12 2 12
5 Lower back/Buttocks Lower back bench F8 Free Weights 2 10 2 12 2 12
6 Abdominal AB Crunch Bench F15 Free Weights 3 12 3 15 3 15
7 Abdominal Abdominal Crunch R9 Resistance Machines 2 20 3 20 3 20
Cardio:   Machine   Machine symbol Zone Time Pace Level % gradient     Watch video
    Elliptical trainer C3 Cardio 10 mins approx. 100 sum 1