Black Section Separator
Breaking the Barriers: How Much Weight Can Women Really Lift at Work
1. Squat 3 - 4
2. Dumbbell Lunge 2 - 3
3. Dumbbell Step Up 2 - 3
15 Min of HIIT on Stationary Bike
Day 1
Legs
1. Pull Downs 3 - 4
2. One Arm Dumbbell Row 2 - 3
3. Seated Cable Row 2 - 3
30 Min of Moderate Intensity onStairmill
Day 2
Back & Arms
Day 3
Glutes
1. Smith Machine Sumo Squats (Glute Focus) 3
2. Glute Kick Back 3
30 Min Low Intensity on Treadmill at a 10 -15% Incline
Day 4
Chest
1.Dumbbell Bench Press 3 - 4
2. Incline Dumbbell Press 2 - 3
3. Machine Chest Fly 2 - 3
15 Min of HIIT on Rower or Stationary Bike
Day 5
Arms
1. Incline Dumbbell Curl 3
2. Incline Skullcrusher 3
30 Min of Moderate Intensity on Stairmill
Weekend - Light Activity
(Recovery Walks)
1. Plank 3 20 sec holds
2. Lying Floor Leg Raise 3
3. Crunches 3
4. Side Crunches 2
CLICK HERE
How to get stronger in women’s fitness, from top fitness experts and trainers in the field