Physical Training for Females
Women as well as men require workout programs that will best work for their specific body requirements. In fact, men and women’s muscles train and grow just the same. Males develop larger amounts of muscles – especially in the upper body area – because of the larger amounts of testosterone in their body as compared to females.
Exercise routines for women usually target different areas (their butt, their legs, their triceps) on the body than men, and they have areas that like to store fat that are usually different than a man. Women need to focus on lighter weights and a moderate level of reps (say 10 to 15) to achieve the necessary muscle burn and to sculpt their figure.
A good exercise routine for women, if you’re looking to burn fat and lose weight, is just the same as a man. I recommend full body, bodyweight exercises, done in circuit fashion with anywhere from 5 to 10 exercises.
For instance, you could do these for time or repetitions:
1. pushups (Pecs and triceps)
2. inverted rows (rear delts, lats & biceps)
3. squats (glutes, upper hamstrings & quads
4. mountain climbers (abs, shoulders and arms)
5. jumping jacks (cardio, to many to name here)
6. squat thrusts w/ pushup (see #’s 1, 3 &4 above)
You could do the above exercises for 10 reps each for 5 sets, non stop. Or you could do each exercise for 20 seconds, take 10 seconds to switch to the next, and do that for about 30 minutes.
The usage of most of the muscles in the body while going over the routine will ultimately cause three things: burning of calories, strengthening of body and coordinating the bodily functions.
The above exercise routine, or a similar one, could be done on Mondays, Wednesdays and Fridays. A substantial amount of cardiovascular workout can also be achieved through the mentioned routines. I recommend checking out Turbulence Training for the best in instruction and training routines for bodyweight exercises.
On Tuesdays, Thursdays and Saturdays, you could do a 20 minute sprint/ jog interval. The first month you would do a 1:3 work to rest ratio. Workout (A) would be a 30 second sprint followed by a 90 second jog or walk (a 3 to 5 on your perceived exertion scale). You would do that 2 minute round 10 times.
Workout (B) would be a 60 second sprint with a 3 minute jog. That 4 minute round would be done 5 times for 20 minutes. Alternate between workout A and workout B.
Each month for 4 months you would progress.
Month 2 would be a 1:2 work to rest ratio. Month 3 would be a 1:1 ratio and the 4th month would be a 2:1 work to rest ratio.
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