TRAINING PLAN FOR FEMALE FITNESS We ve built a 30 day challenge built with all elements to help you get the results you re looking for. A program that s all inclusive of daily workouts, nutrition plans, supplement guides, and tips to success. Now is the time for you to push, inspire, and accomplish the goal you ve been striving for. Follow this program and prepare for your moment. SUPPLEMENTATION: Performance Booster Recovery Booster Pure Whey Protein Lipocuts DAY 1: SHOULDERS DAY 2: ARMS & ABS 4x30, 25,, 15 4x30, 25,, 15 DAY 3: LEGS Each Leg Each Leg DAY 4: REST Go for a walk or a yoga class. PROMO PACK Wall ball push ups 2 x 15 core Assisted Dips (can be done on bench) Tricep Cable Press Dumbbell Bicep Curls (alternating arms) Hammer Curl (dumbbell or machine) Full Sit Up On Ball Bicycle Crunches Free standing squats 2 x 15 No weights, Tight core Leg Press Feet out wide and toes slightly turned out Seated Leg Curls Seated Leg Extensions Bulgarian Split Squats Lying hamstring curls* *Lifting with both legs slowly lowering with just right leg Lift with both, slowly lower with just left leg OR single leg both lifting and lowering BUY NOW
DAY 5: BACK ea. side DAY 6: GLUTES & CALVES 3x24 3x24 3x18,15,12 3x18,15,12 3x12 Towel row Cable Press Down* One Arm Bent-Over Rows Assisted Wide Grip Pull-Ups *Put small bar on overhead cable, place hands on bars and press down from overhead to thighs with little/no bend in arms Glute Bridge 2 x 15 (body weight) Calf Raises on seated leg press 8-feet parallel, 8-pigeon toe, 8-ballerina toe Standing Calf Raises Lying Rear Delt Flies Machine Rear Delt Flies Around The World with dumbbell* Straight Side Arm Raises Straight Front Arm Barbell Raises * Hold in front of your waist with wrists facing out and lift up and around to the top of the head DAY 7: SHOULDERS Wall Angels 2 x 15 DAY 8: REST DAY 9: PLYO 3x25 Box Hops, box knee height 3x30 Line Jumps, one jump: over and back Split Squats Squat Hops ea. side Side Squat Shuffle DAY 10: ARMS & ABS DAY 11: GLUTES AT HOME 3x3 ea. leg ea. leg 4x DAY 12: REST Barbell or Cable Bicep Curls Preacher Curls Skull Crushers, dumbbells or barbell Tricep Rope Pull Downs Mountain Climbers Elevators Bridges Air Squats Leg Lifts with ankle weight Leg Lifts with straight leg Walking Lunges with or without weight
DAY 13: BACK Close Grip Lat Pull Downs Wide Grip Underhand Seated Rows DAY 14: LEGS DAY 15: SHOULDERS AND REAR DELTS Assisted Pull Ups Cable Shoulder Press Lateral Raises Front Raises Sumo Squats with dumbbell Reverse Lunge weighted, smith machine Step Ups on bench with dumbbells Leg Press feet high and close together Bosu ball Squats DAY 15: SHOULDERS AND REAR DELTS Assisted Pull Ups Cable Shoulder Press Lateral Raises Front Raises DAY 16: PLYO/ HOME OR TRAVEL (each leg) (each leg) DAY 17: REST DAY 18: LEGS Bodyweight Squats holding back of chair Jump Squats Bodyweight Lunges Scissor Lunges Incline Pushups Incline Single Arm Pushup Step Ups Tricep Dips Box Jumps usechair seat only if sturdy/safe **Travel or Home Chair workout** do this 1-2 days. This is great for those who travel or may not have a home gym. Also good for parents who don t want to leave their small children. Sumo Squats with dumbbell Reverse Lunge weighted, smith machine Step Ups on bench with dumbbells Leg Press feet high and close together Bosu ball Squats
DAY 19: BACK DAY : GLUTES/HAMSTRINGS ea.leg DAY 21: ARMS & ABS ea. arm DAY 22: REST DAY 23: SHOULDERS DAY 24: PLYO DAY 25: ARMS DAY 26: GLUTES each Close Grip Lat Pull Downs Wide Grip Underhand Seated Rows Leg Extension Single Leg Press on Smith Machine 3x1 minute ea.leg Leg press both legs on Smith Machine Leg Curls Lying Leg Curls on Medicine Ball Reisted Step Walks ( second rest) Single Leg Press Cable Curls Bicep Row with curl bar Tricep Kickbacks Tricep Dips Concentrated Bicep Curls Wall Angels 2 x 15 Jump Squats Sumo Stomps Frog Jumps Scissor Lunges Rest 30 seconds *Advanced 5x10 Diamond Push-Ups Increase weights as reps drop Bicep Curl Hammer Curl Tricep Extension Cable Bicep Curl Concentrated Bicep Curl Side Clam or Glute Activation with resistance band Hip Thrusts Single Leg Straight Leg Press Donkey Kicks smith machine Hip Abductor Machine Hip Abductor Machine
DAY 27: REST DAY 28: GLUTES AT HOME RE-ACTIVATION: Band Pullovers or Supermans Bridges Air Squats 3x3 ea. leg Leg Lifts with ankle weight ea. leg Leg Lifts with straight leg 4x Walking Lunges with or without weight DAY 29: SHOULDERS Shoulder W s or Plank Shoulder Taps Add weight as reps decrease, 10, 5 Overhead Press, 10, 5 Lateral Raise, 10, 5 Upright Row with Curl Bar Until Fatigue Pull-Ups assisted weight machine DAY 30: PLYO 10 Burpees High Knees Leap Frogs 10 Box Jumps Walking Lunges Rest 2 mins Repeat 2 more times (beginner) 4 more times (advanced)