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Fitness Plan Women: Phase 2 Part 3

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Written by Sam · Filed Under Weight Loss Programs, Workouts & Training  10,732 views

fitness plan women phase2 part 3

Fitness Plan Women: Phase 2 Part 3

This is pretty awesome, are you women as pumped as all the other ladies who have been leaving comments on the previous parts of this fitness plan? Let’s keep the motivation high, you are going to pretty surprised by the results that you are going to get for the beach days this year so keep reminding yourself of that (and of course just looking and feeling your best each day is pretty damn rewarding in itself!).

In Day 1 of this routine (Fitness Plan for Women Phase 2) we worked your core, arms and even chest, in Day 3 we worked your thighs, butt and calves (Fitness Plan for Women Phase 2: Part 2) and today we’re going to work on getting you a sexy posture by strengthening your back and shoulders!

Fitness Plan Women Phase 2: Day 5 Workout Routine

  • 7 minutes warming up on treadmill at 1.0 level gradation. Start with 2 minutes at 3.5mph and build up to 5.0 mph. For those wanting to make this a little advanced you can build up to 6.0 mph
  • 3 sets of 12 reps cable rows. Pull from your back, and make sure to keep the movement slow and controlled. No swinging movement here. (view image)
  • 3 sets of 8 reps front dumbbell raise each side. Grab some light dumbbells 2.5 or 5lbs and face a mirror with feet shoulder width apart. Raise one arm slowly and bring parallel to floor. Focus on tension being in shoulders. Lower and repeat with other side. (view image)
  • 3 sets of 12 reps wide grip pulldowns. Bring the bar down to your chest and squeeze your shoulder blades back at the bottom of the movement. (view image)
  • 3 sets of 10 reps seated side lateral raise with dumbbells. Grab some light dumbbells 2.5 or 5lbs and sit upright on a bench. Raise the dummbells to your sides so arms are parallel with ground. Slowly lower and repeat. (view image)
  • 3 sets of 10 reps back extensions. Slow controlled movement and focus attention to lower back. No swinging! (view image)
  • 10 minutes cool down on treadmill at 1.0 level gradation. Start at 4.0 mph and build up to 5.0 mph after 2 minutes. Reduce to 3.0 mph for last 2 minutes. For those wanting to make this a little advanced you can build up to 6.0 mph

Fitness Plan Women Phase 2: Day 6 Workout Routine

This is a special rest day where you can totally take it off because you’re going to need it for your cardio routine on Day 7. Make sure to have lots of healthy carbs on this day and don’t worry your diet plan is also coming soon which will be much more detailed. By healthy carbs I mean high fiber cereal, natural oatmeal, whole grain bread and fruit. Carbohydrates will help fuel you on your cardio day so it is very important.

When you’re ready for your cardio workout routine go here – Fitness Plan Women: Cardio Phase 2 Part 4.

Please leave me feedback for part 3 of this workout routine. How does it feel after you’re done? Did you have any questions come up?

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Comments

  • Michelle

    Hi Sam!

    I’m so excited for this plan! I just started today with Day 1 and I’m feeling great so far. Ive been working out for a long time, but Im so happy to clean the slate and start from the basics again. It feels like I have something new to look forward too!Anyways, just wanted you to know that I am looking forward to all these workouts and once again…I love this site, thank you for all ur hard work:-) I keep telling you that on all the comments I wrtie, but I can’t help it! hehe

    • http://weightlossandtraining.com/ Sam

      Yay Michelle, really happy to hear this! Your comments are very appreciated so please don’t hold back! The good energy keeps me going! Can’t wait to hear about your results. :)

  • Michelle

    Hi Sam!

    I’m so excited for this plan! I just started today with Day 1 and I’m feeling great so far. Ive been working out for a long time, but Im so happy to clean the slate and start from the basics again. It feels like I have something new to look forward too!Anyways, just wanted you to know that I am looking forward to all these workouts and once again…I love this site, thank you for all ur hard work:-) I keep telling you that on all the comments I wrtie, but I can’t help it! hehe

    • http://weightlossandtraining.com Sam

      Yay Michelle, really happy to hear this! Your comments are very appreciated so please don’t hold back! The good energy keeps me going! Can’t wait to hear about your results. :)

  • rani

    Is there an alternative to the back extension? I don’t have anything to use at home for that particular workout. Any suggestions???

  • rani

    Is there an alternative to the back extension? I don’t have anything to use at home for that particular workout. Any suggestions???

  • Ana

    Hi Sam, just wanted to let you know that I really like your work out routines! Cant wait for the challenging parts. And it doesnt take a lot of time either. For part 3 is there an alternative for the back extensions? I dont’t think I have seen that one at the gym. (I live in europe, maybe we are a bit behind : ) Thank you Sam. Im so happy I found this website!

  • Ana

    Hi Sam, just wanted to let you know that I really like your work out routines! Cant wait for the challenging parts. And it doesnt take a lot of time either. For part 3 is there an alternative for the back extensions? I dont’t think I have seen that one at the gym. (I live in europe, maybe we are a bit behind : ) Thank you Sam. Im so happy I found this website!

  • Ambree Lasco

    Hey Sam, I am getting started tomorrow and I am really excited! I have been searching the web for a site Just Like Yours! I love that the information on your site is current and relevant. I can’t wait to get started and I will keep you posted on how it goes! Thank you!

    • http://weightlossandtraining.com/ Sam

      Nice Ambree, glad you found the site. Looking forward to hearing about your progress please remember to take a before photo and get some other friends on board if you can. Pretty sweet to see all the women beginning to support each other on this site. :)

  • Ambree Lasco

    Hey Sam, I am getting started tomorrow and I am really excited! I have been searching the web for a site Just Like Yours! I love that the information on your site is current and relevant. I can’t wait to get started and I will keep you posted on how it goes! Thank you!

    • http://weightlossandtraining.com Sam

      Nice Ambree, glad you found the site. Looking forward to hearing about your progress please remember to take a before photo and get some other friends on board if you can. Pretty sweet to see all the women beginning to support each other on this site. :)

  • Kareema

    Hi Sam!! I’ve been in yet another weight loss rut. I’ve managed to lose 35 pounds this year and I’m now working on final trimming and toning to prepare for bikini season. My goal is to actually look as confident as I feel no matter if I’m wearing a two-piece, tankini, or brave enough to try the monokini!! I’m starting today and I’m really excited to see what this will do for me!!

  • Kareema

    Hi Sam!! I’ve been in yet another weight loss rut. I’ve managed to lose 35 pounds this year and I’m now working on final trimming and toning to prepare for bikini season. My goal is to actually look as confident as I feel no matter if I’m wearing a two-piece, tankini, or brave enough to try the monokini!! I’m starting today and I’m really excited to see what this will do for me!!

  • Vanessa

    Hi Sam, I just had a question.. What comes after Phase 2 Part 3?

    • http://weightlossandtraining.com/ Sam

      Hi Kareema, welcome on board, you will see some awesome results if you stick with this plan, get ready for some fun challenges!

      Hi Vanessa, part 4 is going to be the cardio routine, and then phase 3 is going to look at setting up a healthy diet plan. I’m formulating all this up as we go based on all the feedback I’m getting so please keep it coming!

  • Vanessa

    Hi Sam, I just had a question.. What comes after Phase 2 Part 3?

    • http://weightlossandtraining.com Sam

      Hi Kareema, welcome on board, you will see some awesome results if you stick with this plan, get ready for some fun challenges!

      Hi Vanessa, part 4 is going to be the cardio routine, and then phase 3 is going to look at setting up a healthy diet plan. I’m formulating all this up as we go based on all the feedback I’m getting so please keep it coming!

  • Jess

    Hey Sam,

    I just cam across ur webiste and it seems good. I have been gymming for a while. But i really cannot have a persnal trainer at the moment. So i thought i should follow the work-out routine suggested on the web page. My question was for how long should I be doing the plan ??
    2 : Can i include other cardio and floor excerises too.???
    3: I try doing body pump classes like 4 times a week should I stick to that??
    4: I really wanna reduce and tone my obliques, butts n hips as these are my weak points. So can u suggest few other weight machines.
    5: There is another weight loss and training progran updated on the web page, im confused so should i follow this or that one ?? Since i work out at gym and all this available and I have time too??

    Waiting for your quick response n thanks for the great share. :)

    • http://weightlossandtraining.com/ Sam

      Hi Jess, make sure to follow this new fitness plan, it’s the first one that will be released in phases to take you from basics to advanced in a way that is gradual and safe. You will follow this plan for a few weeks but I will be updating the website every week to keep you on your journey so stay tuned. You can add other cardio classes/training if you like until the workout plan gets so advanced that you cannot continue it. You bet, stay tuned as obliques and butt is all going to be covered.

      Hi Michelle, with regards to the cable row, the next best thing is dumbbell rows on a bench, here is an image for this – http://weightlossandtraining.com/images/Exercises/dumbbell-rows.jpg. Keep up the great work, glad to hear you can feel every muscle, that is the exact goal of this plan starting from basics!

  • Jess

    Hey Sam,

    I just cam across ur webiste and it seems good. I have been gymming for a while. But i really cannot have a persnal trainer at the moment. So i thought i should follow the work-out routine suggested on the web page. My question was for how long should I be doing the plan ??
    2 : Can i include other cardio and floor excerises too.???
    3: I try doing body pump classes like 4 times a week should I stick to that??
    4: I really wanna reduce and tone my obliques, butts n hips as these are my weak points. So can u suggest few other weight machines.
    5: There is another weight loss and training progran updated on the web page, im confused so should i follow this or that one ?? Since i work out at gym and all this available and I have time too??

    Waiting for your quick response n thanks for the great share. :)

    • http://weightlossandtraining.com Sam

      Hi Jess, make sure to follow this new fitness plan, it’s the first one that will be released in phases to take you from basics to advanced in a way that is gradual and safe. You will follow this plan for a few weeks but I will be updating the website every week to keep you on your journey so stay tuned. You can add other cardio classes/training if you like until the workout plan gets so advanced that you cannot continue it. You bet, stay tuned as obliques and butt is all going to be covered.

      Hi Michelle, with regards to the cable row, the next best thing is dumbbell rows on a bench, here is an image for this – http://weightlossandtraining.com/images/Exercises/dumbbell-rows.jpg. Keep up the great work, glad to hear you can feel every muscle, that is the exact goal of this plan starting from basics!

  • Michelle

    Hi Sam! I was just curious what exercise could replace the cable rows? The gym I workout in dosen’t have that machine. Also…my first week is almost complete and I am liking the routines a lot!! I think I can feel every muscle in my body :-) Thanks

  • Michelle

    Hi Sam! I was just curious what exercise could replace the cable rows? The gym I workout in dosen’t have that machine. Also…my first week is almost complete and I am liking the routines a lot!! I think I can feel every muscle in my body :-) Thanks

  • Jess

    Hi Sam,

    Thanks for the answers. I just wanted to confirm again, I should continue following my regular excerises, along with the structured plan given. For how long should I be doing this ?? after this what other structured excerise should i be following. By following this will i be ale to reduce in kilos and tone myself too. Im really desperate to tone my big built and am willing to put in as such as time needed to get the perfect shape. I need to reduce 8 kilos and 14.5 INCHEs over all ?? Is this a achieveable target with eating moderately well and gymming minimum of 5-6 days a week??

    Waiting for your quick response n thanks for the great share. :)

  • Jess

    Hi Sam,

    Thanks for the answers. I just wanted to confirm again, I should continue following my regular excerises, along with the structured plan given. For how long should I be doing this ?? after this what other structured excerise should i be following. By following this will i be ale to reduce in kilos and tone myself too. Im really desperate to tone my big built and am willing to put in as such as time needed to get the perfect shape. I need to reduce 8 kilos and 14.5 INCHEs over all ?? Is this a achieveable target with eating moderately well and gymming minimum of 5-6 days a week??

    Waiting for your quick response n thanks for the great share. :)

  • jess

    Hi sam,

    Thanks for the response. I was just wondering for how long should I stick to the above 7 day plan ?? N then which plan to follow after that for further toning ?? I want to lose 8 kilos and simeuotaneously tone my body for the summer. Would apperciate a quick response n thanks for the great job :)

    • http://weightlossandtraining.com/ Sam

      Hi Jess, this will be for the next few weeks, but I will be updating the site regularly to keep you guys increasing intensity and challenging yourself so that by early summer you will totally be beach body. Stay tuned, we’re going to rock it!

  • jess

    Hi sam,

    Thanks for the response. I was just wondering for how long should I stick to the above 7 day plan ?? N then which plan to follow after that for further toning ?? I want to lose 8 kilos and simeuotaneously tone my body for the summer. Would apperciate a quick response n thanks for the great job :)

    • http://weightlossandtraining.com Sam

      Hi Jess, this will be for the next few weeks, but I will be updating the site regularly to keep you guys increasing intensity and challenging yourself so that by early summer you will totally be beach body. Stay tuned, we’re going to rock it!

  • DANIELLE

    Hi Sam,
    Just wondering if on the “rest” days, can I substitute the 30 min walk for 30 minutes on the stair-stepper, or the eliptical? I know Day 6 is a definite rest day to gear up for the cardio on day 7, but what about days 2 and 4?
    Thanks!!

    • http://weightlossandtraining.com/ Sam

      Hi Danielle, you definitely can do that. As noted, Days 2 & 4 should include some light cardio that’s why I mentioned Day 6 should be total rest. Keep it up and see how your body feels and responds to it all, you know your body best and shouldn’t ignore the signals it is sending you.

  • DANIELLE

    Hi Sam,
    Just wondering if on the “rest” days, can I substitute the 30 min walk for 30 minutes on the stair-stepper, or the eliptical? I know Day 6 is a definite rest day to gear up for the cardio on day 7, but what about days 2 and 4?
    Thanks!!

    • http://weightlossandtraining.com Sam

      Hi Danielle, you definitely can do that. As noted, Days 2 & 4 should include some light cardio that’s why I mentioned Day 6 should be total rest. Keep it up and see how your body feels and responds to it all, you know your body best and shouldn’t ignore the signals it is sending you.

  • Guest

    Hi Sam,
    Here on phase 3 we are to do the pulldowns, san you suggest another way to do this one without the machine at a gym as I am working out at home. I have an elliptical and a pilates power gym. I can do something like it on the pilates machine, but other than that not sure how to substitute that one.
    Thanks so much!

  • MK

    Hey Sam,

    Thanks for these great tips! I am on day 4 and just finished my 30 minute brisk walk, and I can definitely feel my muscles strengthening! Ok, so tomorrow will be day 5, and I'm just wondering if you have any addition suggestions for those of us who can't make it to a gym(are there other workouts we can substitute for those above which require gym equipment?) Thanks again, this really is a helpful site!

  • http://weightlossandtraining.com Sam

    Hi Teachypeachy if you can do pull-ups that would be a similar exercise. Otherwise a weighted row would be similar, and alternatively deadlifts will also work the lats.

  • http://weightlossandtraining.com Sam

    Hi MK, check out my article on Workout Routine for Women at Home – http://bit.ly/bwy6Zi

  • Princessstac

    Hi,

    I joined a gym in February. I have attended 2 group classes a day for 5 days per week (total 2 hours per day). I also joined Weight Watchers. Over the course of 6 weeks, I lost 4 pounds and 0 inches. Of course, I became frustrated and quit. I am trying to tackle 10 pounds at a time of the 80 I need to lose. I have found the gym so intimidating and frustrating. I don't have the money to hire a personal trainer, so I either take ineffective group classes or wander around trying to figure out what to do on what days. I have committed 2 hours per day to exercise. My problem is that I am not using that time effectively. Help! I read the plan here, but I feel more advanced than it is offering. I hear so much conflicting information on weight training and cardio. I have 80 pounds to lose. Cardio? Light weight training? Combo? I am soooo lost, frustrated, overwhelmed. I don't know where to start. I have carved out the time, revved up my motivation, and changed my mental attitude. Now what?

  • http://weightlossandtraining.com Sam

    More advanced workouts in this series will be published very soon, in the meantime you should definitely combine high intensity cardio with weight training. This article I wrote on 6 Pack Abs Checklist is also a very good overview of everything you should be doing – http://weightlossandtraining.com/6-pack-abs-che…

  • ab

    hey sam, could you explain the back extensions? i don't really fully understand :S thanks

  • http://weightlossandtraining.com Sam

    Sure, you start out bent over the extension machine and then you slowly raise your body up until your body is completely flat, don't overextend. Then you lower back down. After 2 to 3 sets of 10 reps you should feel a pretty good tightening of your back muscles but sometimes you don't feel it until the next day. Did that help?

  • http://weightlossandtraining.com Sam

    Depends on the repetitions you are aiming for. If you are aiming for 10 reps then you’re 10th one should be hard to complete.

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