Workouts  

for Her  body

Bella  100

100 Days of Fun and Effective workouts

Dear Ladies there is a ultimate strategy to help you out toned your body ,lose some body fat and get in the get in the best shape in your life. This 100 day plan is totally based on science and experience of female athletes proven to work and make a wish come reality .We understand that male and female physiology are quite different when it comes to training further we've created this plan with exercises 

 NOT FOR MEN , but specifically design FOR WOWEN only to meet your specific needs and demands . In Other words female body is quite different and hormonal balance as well both affecting body fat percentages and body mass index  . This plan will not give you bulky and musculine  look that you don't want , but will tone you up you body and burn the excessive fat on the curves , so you will enjoy the process of getting in shape with easy to do and shorter workouts.

Women hold a great advantage , because of the better fatigueabillity rates women are able to endure  longer sets with more reps and recuperate quicker between the sets than most men does . We understand how your female body works and slower tempo with longer workouts is implemented in this plan because of the faster recoverability that you ladies  are gifted with . Another great advantage in woman body is better muscle elasticity .During the lower testosterone levels weight training will not make you "bulky " as does in men ,but will support your bone density and general health. So take advantage of all this and on the way to your dream physique .

Good luck.

My suplements

Give a woman pain and she’ll turn it into power.

Give that woman chaos and she’ll create peace."

R. H. Sin

 

“If you want something said, ask a man;

if you want something done, ask a woman.” ~ Margaret Thatcher

My diet
My suplements
Motivation

Diva  

21 days

Lady's in this first part of the program we will make sure to get your body  prepared for the journey ahead .We are going to do a few full body workouts and will use horizontal and vertical loading systems that will increase your metabolism rates as well as abdominal workouts , so you will get core strength that is needed for stability and control to achieve your goals. This stage will emphasize on increasing your metabolic rate and get you ready for the next stage . In this phase you need to do 4 workouts a week in a sequence (2days on(Mo ,Tu) ,1day off (W) ,

2 days on(Th,Fri) ,2 days off (Sat,Sun).

Workout 1 
Full body
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : 3 sets x 12-15 reps
1. Biceps dumbbell curl - 
2. Triceps overhead extension -  
3. Shoulder front +
4. Shoulder lateral raises -  
5. Abs Leg lift - 
6. Forearm plank - 3 sets
(hold as longest you can)
7. Step up to balance - (hold for 2sec.up)
8. Front Lunges -
9. Gluteus bridge -
Cardio
10-15 min (steady cardio )
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
Workout 2 
Full body
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : 3 sets x 12-15 reps
1. Sit ups - 
2. Single leg Roman Deadlift -  
3. Plank to touch shoulder-
4. Push up (on knee if needed ) -  
5. Dumbbell bent over row - 
6. Hyperextensions-
7. Sumo squats (wide step )
8. Calf raises -
9. Adductor (machine )
Cardio (optional*)
10-15 min (steady cardio )
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
Workout 3 
Full body
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : 3 sets x 12-15 reps
1. Ab crunch 
2. Cable lat pull down -  
3. Pectorals Cross over -  
4. Abs Mountain Climber - 
5. Leg press -
(wide step )
6. Box Jump to balance - (hold for 2sec.up)
7. Lateral Lunges -
8. Gluteus barbell bridge -
Cardio *(optional )
10-15 min (steady cardio )
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
Workout 4
Full body
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : 3 sets x 12-15 reps
1. Biceps barbell curl - 
2. Triceps kick back extension -  
3. Shoulder dumbbell press -
4. Shoulder cable lateral raises - (1hand) 
5. Abs Alphabet  - 
6. Abs Dead bug  - 
7. Step up to curl and press - 
8. Reverse Lunges -
9. Gluteus dumbbell bridge -
Cardio
10-15 min (steady cardio )
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
After 3 weeks on this stage !
 Congrats , your body is now ready to get  more challenging workouts  and continuing on the road to success  .
You 've done a Good job now you are prepared and ready for the next stage
 
 

“The power you have is to be the best version of yourself

you can be, so you can create a better world.”

~ Ashley Rickards

end of sprit for her page

Regina  

28 days

Congrats you finished the first stage , now you are prepared and ready to get to the next level of your dreamed physique . Lady's in this second part of the program we will challenge your body's and increase your stability , control and endurance . We are going to separate muscle groups into upper and lower workouts and will use superset system that will challenge  your muscles and increase your metabolic rate as well as muscle durability , so you will get much more stabile and confident than before . This stage will emphasize on increasing your endurance and get you ready for the third stage of the program. 

Workout 1 
Upper body + Abs
Warm up :
5-10min Stepper  ( treadmill ,bike )
Joint rotation routine - 1 min
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : Supersets ( two exercises performed back to back without rest )
1. Biceps dumbbell curl -  +
  Triceps overhead extension -  
2.Biceps hammer curls (neutral grip ) +
  Triceps cable pull down (rope )
3.Abs scissors +
  Side plant to touch   
4. Shoulder front raises + (dumbbells
  Shoulder lateral raises -    or cable )  
5.Shoulder presses +
  Shoulder bent pulls (rear deltoids)
 6. Plank to downward dog  + 
  Mountain climber
Cardio
10-15 min (steady cardio )
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
Workout 2 
Lower body + Abs
Warm up :
5-10min Stepper  ( treadmill ,bike )
Joint rotation routine - 1 min
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : Supersets ( two exercises performed back to back without rest )
1. Front extension + (machines )
    Hamstring curl
2.Adduntor + (machines )
   Abductor
3.Walking lunges + 
   Roman Deadlift   
4. Plank to touch shoulder (opposite knee) -
    Oblique side crunch ( prone ) -  
5. Barbell Squats - (parallel )
6. Calf raises - (narrow and wide steps )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
Workout 3 
Upper body 
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : Supersets ( two exercises performed back to back without rest )
 3 super sets
 x
12 -15 reps each or till failure
1. Ab crunch 
2. Cable lat pull down (wide grip) -
    Cable lat pull down (narrow grip)
3. Pectorals Cross over -
    Dips (supported )
4. Bent over barbell row -
    Pullover dumbbell 
5. Bench dumbbell press -
    Dumbell fly
6. Hyperextension 
7. Alphabet Abs - (*optional )
8. Legs lift - (*optional )
Cardio 
10-15 min (HIIT)
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
Workout 4
Lower body
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : 2 sets x 15 - 20 reps
 
(no supersets but normal tempo.)
1. Standing Calves raises - 
2. Adductor machine -  
3. Hamstring dead lift -
4. Goblin squats  - (dumbbell, kettlebell) 
5. Gluteus back kicks - 
6. Reverse lunges (dumbbell )- 
7. Sumo squat - 
8. Abductor machine -
9. Bulgarian split squats -
Cool down 
Static stretching 3-5 min
Foam roller (SMR)

After 4 weeks of Regina stage !

Congrats  your capabilities of  muscle endurance  improved and your muscle - oxygen consumption had dramatically increased . Now is time to slow down the tempo and

enter the next stage of your journey.

 
 

“Yes, I’m a feminist, because I see

all women as smart, gifted, and tough.”

~ Zaha Hadid

Duenna 22 days