View
4
Download
0
Category
Preview:
Citation preview
YOU R B E S T J O U RN EY
Workouts for women M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
A complete workout, designed
specially for women, that can
be done at home or at the club.
A special gift to help celebrate Women’s
Month all year long. Divide the exercises
and focus on each body area per day or
mix your routine and create your plan.
Remember the best results show up
when you enjoy your routine.
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
ABS?Absolutely
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Chapter
1Special
workout:Abs
WHAT YOU ’ L L L E A R N
A set of exercises for toning
and strengthening your abdominal muscles.
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
For many with a fitness and exercise mindset, one of the main focuses is the maintenance of abdominal muscles - and the reason is
much deeper than pure aesthetics. The health of our abdominal muscles relate to the functional performance and health of our internal organs; the fatter the waistline, the more chance you’ll have of having serious health issues.
The relation of fat stored in the stomach area and health have been subject to different studies that show extra weight around the middle is related to diabetes, heart disease, inflammations and otherserious conditions. The reason is that this specific type of fat it not subcutaneous (like other fat youcan actually pinch/grab with your hands), it buildsup around the organs and viscera, and is therefore called visceral fat.
Being ‘hidden’ inside the body, visceral fat can be present even if you’re not overweight, but it can be fought with a drug free recipe: exercise and ahealthy diet. Luckily, it is believed that this ‘most type dangerous’ fat is also the easiest to lose. Please refer to your Holmes Place Personal trainer or instructor to be guided in the exercises that best suit your specific needs.
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
The best exercise to get the anterior muscles working
is with lifts, as the muscle responds to prevent the
pressure on the spine. You can perform lifts with or
without the aid of equipment such as kettlebell,
in lunges, or with your back supported against a wall.
L i f t i n g l u n g e s w i t h k e t t l e b e l l
R E P E AT 1 5 E ACH S I D E X 2 S EQU ENC E S
The stomach vacuum exercise, that contracts
the inner muscles, allows the carving
of the inner abdominals.
You can perform this exercise lying, sitting or
standing up, bending forward and holding your
knees. It’s based in a respiration technique where
you coordinate the air inhale and a powerful exhale
that glues your bellybutton to your back and hold the
contraction for a few seconds and release.
Stomach vacuum
R E P E AT A N D I N C R E A S E T H E T I M E
O F T H E CON T R AC T I O N
A S YOU E VO LV E I N YOU R T R A I N I N G
I N H A L E E XHA L E
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
The famous six pack can be found without one of the
most feared exercises: crunches.
The extended plank increases muscular strength and
endurance throughout the entire core. The exercise
also improves stability in the shoulders and spine.
Performing the exercise with the arms further away
from the body will progressively increase
the difficulty.
Extended plank
HO LD FO R 3 0 S ECOND S
AND I N C R E A S E T I M E P ROGR E S S I V E LY
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
The leg raise is the perfect exercise for the somewhat
neglected lower abdominals and hip flexors.
Regular performance of leg raises can help to
strengthen the lower back and therefore reduce
the risk of injuries.
You will need a mat to lie on for this exercise and
some people who experience lower back pain may
want to pop a towel under their lower back area.
Leg raises
R E P E AT 1 5 T I M E S X 4 S EQU ENC E S
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Internal core abdominal exercises include the twist
crunch. Rest on your back and alternate the bending
of the knees, while the opposite elbow reaches
to touch them.
Twist crunch
R E P E AT 3 0 S ECOND S X 4 S EQU ENC E S
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
The plank bridge will give you a clear indicator if you
are working the correct muscle set almost instantly
– you should feel the burn as you hold your position.
Place elbows, feet and knees on the floor and then
raise your knees simultaneously without curving
your back.
Bridge plank
HO LD FO R 6 0 S ECOND S
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Heel touches will work the laterals as you strive to
reach the same side heel of your bent leg, with your
extended arm and hand.
Heel touches crunches
R E P E AT FO R 1 0 E ACH S I D E
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Russian twists will guarantee you focus on the torsion.
Sit down on the floor and raise your legs up. With your
knees at eye level bend your torso to the left
and then to the right side.
Russian twists
R E P E AT FO R 1 5
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Special workout: Abs (1)
R E P E AT 1 5 E ACH S I D E X 2 S EQU ENC E S
R E P E AT A N D I N C R E A S E
T H E T I M E O F T H E CON T R AC T I O N
A S YOU E VO LV E I N YOU R T R A I N I N G
HO LD FO R 3 0 S ECOND S
A N D I N C R E A S E T I M E P ROGR E S S I V E LY
R E P E AT 1 5 T I M E S X 4 S EQU ENC E S
I NHA L E E XHA L E
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Special workout: Abs (2)
R E P E AT 3 0 S ECOND S X 4 S EQU ENC E S
HO L D FO R 6 0 S ECOND S
R E P E AT FO R 1 0 E ACH S I D E
R E P E AT FO R 1 5
LEGSL E G E N D A R Y
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Chapter
2Special
workout:Legs
WHAT YOU ’ L L L E A R N
Focusing on working specific body areas in each
training session can help you achieve results faster.
To build shapely legs, there are plenty of fun and stress-free activities you can choose from, such as hiking, running or roller-
skating.
If you’re looking for more immediate results, check out our exercise plan designed to tone, define and build each leg muscle.
This workout is built to maximize fat loss while toning and defining leg and glute muscles - we recommend referring frequently to these exercises once or twice a week.
For optimal results you should talk to your club’sexperts who can not only guide you, but help you design specific plans according to your needs and goals.
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
G LU T E S
There are three gluteal
muscles in the body:
maximus, medius and minimus
and they are better worked
with a weight and strength
combination. With intensity
and persistence, there are
exercises you can do on your
own, with no extra equipment.
No other exercise will
demand the same complete
set of muscles as squatting,
especially when you consider
all the variations (standing
aligned, one foot in front, with
and without
weights). Due to the demand
squatting makes on your body,
these exercises should be
performed in the first part of
your workout, as to make the
most of your strength while
you’re still fully energized and
fresh.
SquatsR E P E AT 1 5
X 2 E ACH S I D E
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Stiff legged
deadliftsStepR E P E AT 1 5
X 2 E ACH S I D E
R E P E AT 3 0 S ECOND S
X 4 S EQU ENC E S
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Singleleg calfraises
Dumbelllunges
R E P E AT 1 5 S ECOND S
X 4 S EQU ENC E S E ACH S I D E
R E P E AT 3 0 S ECOND S
X 2 S EQU ENC E S E ACH S I D E
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Special workout: Legs
R E P E AT 1 5 X 2 E ACH S I D E
R E P E AT 1 5 X 2 E ACH S I D E
R E P E AT 3 0 S ECOND S X 4 S EQU ENC E S
R E P E AT 3 0 S ECOND S
X 2 S EQU ENC E S E ACH S I D E
R E P E AT 1 5 S ECOND S
X 4 S EQU ENC E S E ACH S I D E
BOTTOMBrazi lian Booty
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Chapter
3Special
workout:Bottom
WHAT YOU ’ L L L E A R N
The bottom is one of the most common focuses for workout routines
and there are several exercises you can do to tone these areas.
Gluteal muscles that compose the buttocks are divided in three: gluteus maximus, gluteus medius and gluteus minimus.
This structure is what allows rotation of the hip joint, abduction and extension movements. To shape these muscles, you should perform diverse workout sets, while making sure to avoid using the same exercises time and time again.
The gluteus maximus is the most superficial of the three and it’s the one that most defines the shape and tone. To train your glute muscles, you should choose machines, weights and gym equipment as these are large muscles and so results are harder to obtain if there is no equipment involved, that generate an extra push. Here are some of the best exercises you can do to shape up your bottom and work on all three sets of muscles with different strategies.
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
If you’re looking to shape your
bottom without gym equipment
you can still workout at your
club choosing running, cycling
or step. But you can also take
the exercise outdoors (even a
flight of stairs can do wonders)
or opt to workout at home.
Here is a set of workouts you
can use as an indoor training
guide all year long.
T I P
For extra efficiency
use wrist/ ankle
weights.
Deepsquatand
leg raisesR E P E AT 1 5 S ECOND S
X 4 S EQU ENC E S
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Pelvic uplift
Single leg raise
R E P E AT 1 5 S ECOND S X 4 S EQU ENC E S
R E P E AT 1 5 S ECOND S X 4 S EQU ENC E S E ACH S I D E
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Special workout: Bottom
R E P E AT 1 5 S ECOND S X 4 S EQU ENC E S
R E P E AT 1 5 S ECOND S
X 4 S EQU ENC E S E ACH S I D E
R E P E AT 1 5 S ECOND S X 4 S EQU ENC E S
CHESTS P E C T A C U L A R
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Chapter
4Special
workout:Chest
WHAT YOU ’ L L L E A R N
The chest is one of the body’s areas that gets the most attention
when it comes to fitness routines and workout plans.
There have been almost 100 exercises developed to increase the chest’s muscle mass, tone, definition and strength.
Working the pectoralis major can be achieved with easy exercises but nothing will be as effective as your club’s gym equipment designed specifically for this purpose.
Before beginning your workout, it is important to note the differences between a chest workout for men and women due to the different goals in mind.
For women, firmer and stronger breasts tend to be the main focus. Even though these exercises won’t contribute to augmenting the size of your breasts significantly, it will improve the lift and shape of the chest.
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Lie with your back on a bench with a dumbbell in each
hand and with your arms open wide and just slightly
bent. Bring them down parallel to your shoulders and
raise them upwards keeping them open wide.
Chest-fly hand-off
R E P E AT 1 5 X 2
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Get into a planking position and place your palms just
a bit wider than your shoulders.
Keep your upper arms at a 45-degree angle with your
torso. If this is too intense, start with your knees
on the ground instead of doing a full push up and
gradually increase your efforts in the next
training sessions.
Push ups
P E R FO RM A S EQU ENC E O F 1 0 P U S H - U P S
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Lie with stomach on the floor and simultaneously raise
straight arms and legs.
Superman pose
E X T E ND A N D HO L D FO R 3 0 S ECOND S .
R E P E AT
F I N I S H YOU R WORKOU T I N A R E L A X I N G
S T R E TCH I N G S EQU ENC E
M Y W O R K O U T B O O K : A C O M P L E T E S E T O F E X E R C I S E S F O R Y O U T O E N J O Y
Special workout: Chest
R E P E AT 1 5 X 2
P E R FO RM A S EQU ENC E
O F 1 0 P U S H - U P S
HO L D FO R 3 0 S ECOND S . R E P E AT
F I N I S H YOU R WORKOU T
I N A R E L A X I N G S T R E TCH I N G S EQU ENC E
Recommended