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.
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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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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
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!
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.
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!
Hi MK, check out my article on Workout Routine for Women at Home – http://bit.ly/bwy6Zi
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?
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 – https://weightlossandtraining.com/6-pack-abs-checklist
hey sam, could you explain the back extensions? i don’t really fully understand :S thanks
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?
For the excercises on the machines, what weight do you recommending using?
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.