Category Let’s Exercise

5 DAY WORKOUT PLAN FOR WOMEN

LET’S HIT IT LADIESSS….

DAY ONE

Start with an 8- to 12-minute warm-up. “Fitness: Theory and Practice” by the Aerobics and Fitness Association of America recommends a warm-up to raise the temperature of your core and to also prepare your muscles and joints for movements to follow.

Legs and biceps will be the muscles worked on Day 1.

Start off with squats because they incompass the biggest muscle you will be using in this workout. Any type of squat is fine–standing squats, smith machine, leg press, hack squat, or squat holding dumbbells. Perform three sets of 10 repetitions.

Follow squats with three sets of 10 repetitions with the following leg and bicep exercises:

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FITNESS WOMAN ROUTINES

PLEASE DO TAKE NOTES:

You all perlulah seimbangkan kesemua jenis2 latihan ini sekiranya ingin mencapai ke tahap FIT. Kerana setiap jenis latihan2 ini mempunyai kelebihannya tersendiri. Keseimbangan adalah ukuran kesihatan manusia. Di antara jenis2 latihan yang di maksudkan adalah seperti:

  1. Latihan Kardiovaskular (elok untuk kesihatan jantung & meningkatkan stamina)
  2. Latihan Bebanan (membina otot bagi meningkatkan metabolisma badan)
  3. Latihan Fleksibiliti (melonggarkan otot2 keras hasil dari kerja keras latihan2 kardio & bebanan supaya ia mampu mengelakkan berlakunya kecederaan pada masa akan datang)

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SIMPLE WORKOUT ROUTINE FOR WOMEN – Weight Loss +Toning

Lose your weight more and toned it up, ladies…

 

Monday: Cardio + Toning
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Lat pull downs (view image)
• 3 sets Incline Dumbbell press (view image)
• 3 sets Triceps kickbacks on bench (view image)
• 3 sets Bicep curls on cable machine (view image)
• 3 sets Dumbbell lateral raises (view image)

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SIMPLE WORKOUT ROUTINE FOR WOMEN – Shred Fats

Ladies, JOM buang lemak !!

Monday: Cardio + Toning

  • 5 minute Warm up on treadmill
  • 10 minute Jog on treadmill
  • 5 minute Cool down
  • 3 sets Pushups (view image)
  • 3 sets Lat pulldowns (view image)
  • 3 sets Bicep curls (view image)
  • 3 sets Triceps pushdowns with rope (view image)
  • 3 sets Dumbbell front raises (view image)

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