YOUR BEST JOURNEY Workouts for womens.holmesplace.com/files/3/0/308b27_eBook_Training_for_Women.pdf · MY WORKOUT BOOK:˜A COMPLETE SET OF EXERCISES FOR YOU TO ENJOY A complete workout,

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.


ABS?Absolutely



Chapter

1Special

workout:Abs

WHAT YOU ’ L L L E A R N

A set of exercises for toning

and strengthening your abdominal muscles.


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.


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


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


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


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


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



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


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


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


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


Special workout: Abs (2)


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



Chapter

2Special

workout:Legs


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.


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


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


Singleleg calfraises

Dumbelllunges


X 4 S EQU ENC E S E ACH S I D E





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






BOTTOMBrazi lian Booty



Chapter

3Special

workout:Bottom


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.


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


Pelvic uplift

Single leg raise


R E P E AT 1 5 S ECOND S X 4 S EQU ENC E S E ACH S I D E


Special workout: Bottom





CHESTS P E C T A C U L A R



Chapter

4Special

workout:Chest


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.



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


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


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


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

Enjoy the journey.

W W W . H O L M E S P L A C E . C O M

http://www.holmesplace.com

Documents

YOUR BEST JOURNEY Workouts for womens.holmesplace.com/files/3/0/308b27_eBook_Training_for_Women.pdf · MY WORKOUT BOOK:˜A COMPLETE SET OF EXERCISES FOR YOU TO ENJOY A complete workout,