This program is suitable for women who have a subscription to the gym, and who want to build muscle without losing their femininity, quite the contrary: beautiful shapes, beautiful thighs and shapely buttocks, and a nice flat stomach!
The women's fitness program has been specially designed by our coaches to shape and tone the silhouette. By combining strength training with fitness classes and a little cardio, you lose fat while strengthening sheathing and support for a beautiful posture.
This program is suitable for women who have a subscription to the gym, and who want to build muscle without losing their femininity, quite the contrary: beautiful shapes, beautiful thighs and shapely buttocks, and a nice flat stomach!
Warming up
Before each session, whether muscular or cardio, warming up is essential.
Not only does it gently increase body temperature, but it also increases the body's ability to receive oxygen and prevents injuries. It is important to have good physical condition.
To start your session well, it will therefore be necessary to warm up the joints slightly then plan a few minutes of moderate cardio to heat up the whole body, such as running on the treadmill, or prefer a few small series without load of the first exercise if you follow up with weight training.
Bodybuilding: basic exercises VS Isolation
For this women bodybuilding workout program, you will need to combine core exercises and isolation exercises (50%/50%).
The basic bodybuilding exercises solicit several muscles, they are also called polyarticular exercises. Their purpose is to allow the body to maintain a high basal metabolic rate.
Basic movements are for example squats, lunges, bench press or military press. Isolation exercises, on the other hand, are specific and allow you to target a particular muscle to draw and sculpt the silhouette. In this case, we will rather speak of leg extensions or leg curls, for example.
This program does not cause mass gain as women sometimes fear, but maintains muscle tone while promoting weight loss.
Cardio exercises / Group lessons
This muscle training must be associated with pure cardio sessions, or group classes that allow you to work on endurance and lose fat. The classes will also allow you to have a good time in a pleasant training atmosphere, and why not share it with your friends to maintain and sculpt your figure in a good mood.
Among the group lessons offered, you will have, for example, spinning, RPM or even body attack which require good cardio, but which also strengthen the rest of the body. If you want to burn calories, this does not prevent you from doing a little running on a treadmill or outside when the weather permits.
Circuit training exercises
To effectively reshape and firm the silhouette, you can use specific exercises targeted at the areas to be refined. Training circuits that focus on a specific muscle group can be particularly interesting in the context of this women's sports program. Generally, this training mixes a little cardio work which will also allow you to gain endurance.
This type of training is generally offered in the gym, in group lessons as with the body pump, but it can also be carried out independently, by chaining muscle strengthening exercises, with very limited rest times.
Loads in bodybuilding
As part of the women's indoor sports program, the weights used in bodybuilding should mainly be light to avoid gaining volume. Indeed, the goal is not to make the muscle more voluminous, but really to shape it to promote tone and overall refinement of the body. Thereafter, after a diligent training, you can gradually increase the loads to develop more muscles and have a more athletic look.
Number of repetitions and series: work in Superset
With this female training plan, we will also seek to burn fat. For this, it is recommended to favor long series between 12 and 20 repetitions depending on the exercise. For the abs, you will try to go to the maximum of your capacities, not by focusing on a specific number of reps but by stopping when you can not any more.
For certain types of exercises, you can intensify the work by adopting the superset technique, which consists of chaining 2 exercises that use the same muscle, without rest time.
Break
As for the rest times, they should not be too long. For most exercises, you will maintain 60 to 90 seconds of recovery. For abs work, this time will be reduced to 30 seconds to look for the burn.
Cardio training intensity and group classes
As explained above, in this indoor training program for women, you will also find moderate to intensive cardio sessions. Group lessons are a good solution for this work. Spinning, stepper or elliptical classes will allow you to keep up with the trainer and keep the pace throughout the workout. Body attack or body combat classes call for cardio, keep the rhythm and a certain coordination. If you choose a cardio workout to do alone (elliptical, treadmill, etc.) it will be important to calculate your FCM, i.e. your maximum heart rate. HRmax is the number of maximum heartbeats per minute. Generally, to eliminate fat, you will need to maintain a heart rate that corresponds to 60/70% of your FCM.
To know the ideal heart rate for your cardio session. Take the FCM and multiply by 60% * to 70% * = heart rate of the zone where the body consumes the best ratio of fatty acids (fat)
60% for beginners
70% for confirmed
Women's formula: 226 – age X 60% or 70% = cardio sweet spot to burn fat
Examples:
40-year-old beginner woman: 226 – 40 = 186 X 60% = 112 beats / minute
Confirmed 30-year-old woman: 226 – 30 = 196 X 70% = 137 beats / minute
How to integrate cardio into your program?
Day of the week Muscles worked
Day 1 Lower body training
Day 2 Intensive cardio or group lesson
Day 3 Rest
Day 4 Upper body training
Day 5 Moderate cardio or group lesson
Day 6 and 7 Rest
What frequency of training?
To reshape your silhouette, we advise you to respect 4 to 5 workouts per week. For a good recovery and to avoid saturating the muscles, you must also respect a minimum of 2 days of rest per week, preferably consecutive.
What is the training duration?
For your sessions try to base yourself on a duration of 1h to 1h30, warm-up included. If your sessions are too long, they may cause too much stress on the muscles, and therefore promote fat storage. Indeed, stress leads to the secretion of a hormone (cortisol) that promotes weight gain and water retention. In this fitness objective, it will therefore be necessary to integrate this notion of training duration so as not to provoke this type of hormonal reaction.
Fitadium Remodeling Fitness Program
Summary of your Program:
Purpose: Woman reshaping fitness
Duration: 3 weeks
Extras: Reshaping fitness program
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