If you are looking to tone up and not gain muscle you need a program designed specifically for women. Below is an example of a program to help you achieve your goals.
Cardio: 30-40 minutes(75-85% of your max heart rate)
| EXERCISE | SETS | REPS |
| 1. Alternate Lunges | 3 | 15-20 |
| 2. Lying Leg Curls | 3 | 12-15 |
| 3. Bench Step-Ups | 2 | 12/leg |
| 3. Reverse Grip Lat Pulldowns | 3 | 12-15 |
| 4. Incline Flies | 3 | 8-12 |
| 5. Crunches on Ball | 3 | 20-25 |
| 6. Bicycle Kickouts | 3 | 20-25 |
Use a weight that allows you to comfortably perform all of your repetitions.
Refer to our exercise listing for a detailed description of each exercise & stretch.
Stretching Routine: Standing Hamstring Stretch, Quadricep Stretch, Gluteal Stretch, Lat and Low-back Stretch, Pec Stretch
(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)
CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM
Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.