60 Day Workout Plan Female Pdf

If you are a beginner 2 days a week is enough and over time get up to 5 days a week.

60 day workout plan female pdf. Rest 60 seconds between sets. Dumbbell step up 2 3 12 15 glutes 4. Home workout plan instructions. Squat 3 4 6 12 2.

5 eat plenty of fruit and vegetables to boost fiber intake. A 60 day fitness plan. 7 consume mostly water and cut down on alcohol. To maximize the number of workouts during the 60 day period as well as maximize the total number of recovery days this program is built around a 4 day training split which includes.

It means you re not expecting flat abs or bulging muscles results in one week. Day 1 legs glutes exercise sets reps legs 1. Barbell hip thrust 3 6 12 5. Legs active rest day.

Keep to your schedule. 4 print 7 day keto meal plan cheat sheet. These strength workouts are short only four exercises each but intense by alternating upper and lower body moves in a little thing called supersets you ll keep your heart rate elevated and maximize calorie burn while working every muscle in your body for each workout. Each day you will have a set number and kind of exercises that need to be completed.

A 60 day workout plan is ambitious and probably smart. 9 print meal plan template or use meal planning app to keep you organized. Do 12 to 15 reps of the first two exercises back to back then rest for 60 to 90 seconds. Welcome to the lean body challenge program.

Injuries may occur in any workout program as with this specific program written by stew smith. 8 print healthy eating grocery list and shop smart. Pull downs 3 4 6 12 2. For advanced individuals do the workout 5 days a week and repeat the circuit 5 times.

6 print full body workout below and do the workout. 12 week fitness nutrition program presented by. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1. Back biceps forearms active rest day workout c.

Stick to routine avail of a free 30 day workout plan so that sticking to routines is easier. The free 45 day beginner program dedicated as the father hoog workout i am strong i am fit i am determined i will succeed waiver of liability what you are about to undertake is an advanced fitness program. In the end the results will be worth it. This is an easy to follow step by step plan that will help you get into the best shape of your life.

A common mistake we make when exercising and dieting is to push ourselves toward the end of the limits of our body for days and weeks at a time and then slow down or completely stop the routine once we feel burned out or if the injuries we got from the extensive workout are hampering our productivity. One arm dumbbell row. As a beginner its ok to break up the workout through out the day into sections. Dumbbell lunge 2 3 12 15 3.