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Whole Body Conditioning Workout For Women

Whole Body Conditioning Workout For Women

Average: 3.7 (232 votes)
3.7 5 232
Barbara Greene's 7 day weight training and cardio workout is specifically designed for women who want to increase their fitness and muscle tone.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
7
Equipment Required:
Barbell, Bodyweight, Dumbbells, Exercise Ball, Machines
Target Gender:
Male & Female
Author:

Workout Description

How it works:

This is a 7-day routine, for general fitness, which is suitable for any female that has never lifted a weight before; it is in fact the routine that I began with, having never lifted a weight. It is also very practical for those not wishing to go to a gym, because all the exercises can be performed at home, with a few pieces of equipment; all of the equipment will be based around your own level of strength.

The plan:

  • Day 1: Weight Routine A
  • Day 2: Cardio 45 minutes
  • Day 3: Weight Routine B
  • Day 4: Cardio 45 minutes
  • Day 5: Weight Routine C
  • Day 6: Cardio 45 minutes
  • Day 7: A 60 minute walk/cycle ride (at a good pace, based on your current fitness level)

The routine has been set out as Day1 through to Day 7, because it is important to realise that you can start the plan on the best day to suit your own schedule; for some, Saturday is the best day for day 7, for others it will be Sunday or maybe even Thursday. Because Day 7 is the only session that you need to do outdoors, even though you can also do this indoors as well, try to place day 7 at the most convenient time in your weekly schedule for you to be outdoors; so, if you place Day 7 on a Wednesday, then Day 1 will be a Thursday because it is the day that immediately follows it and because this is a 7-Day routine.

The reason it is a 7-Day routine is because it is not intense as such, and familiarity of doing exercise on a daily basis is a good idea, even though Day 7 is a gentle session and can be considered as just a relaxing day but with some exercise scheduled in to it. The plan is flexible, in that if you should miss a day, just pass over it and continue the normal cycle as you have it planned; this is not a problem due to the fact that each weight session covers the entire body, so if you end up missing a session, you have no need to overly concern yourself or berate yourself.

It is recommended that you plan complete breaks of about a week in duration; plan these to coincide with celebrations, holidays and similar days, but try not to take more than 5 weeks per year in total. The way to remain fit is to adhere to a program and if too many rest weeks occur this can prove detrimental; but 5 are fine, which works out to taking a break every 8-10 weeks. You could cycle the routine for 8 weeks and then take the rest week, or you could cycle it for 12 weeks and then break for one week for a birthday and the a week or two later for another important date in your life; the choice is yours. This is also an integral part, since you have to be able to learn to make decisions early on because this will put you in control of your fitness and that way you will stick with the program.

Requirements:

  • An adjustable set of dumbbells (or a set of 2.5kg/3kg/4kg/5kg weights; base the selection on your strength levels)
  • An exercise step (optional*) [can also double up for use in dumbbell bench press etc]
  • An exercise bike (optional*)
  • A stability ball [use this for exercises that require a flat bench, dumbbell bench press etc]

*Basically, one piece of equipment for aerobic activity, so either of these two will work, as will an ordinary bike if you have the opportunity to exercise outdoors.

Notes: Where it says 3 sets and 20 reps; all this means is do 20 reps, short pause, do another 20 reps, short pause, do the last 20 reps. If you are unable to complete the reps required, this is not a problem; there are several ways around this: choose a lighter weight; do as many as you can in that session and build up over time to get to the number of reps stated; take very brief pauses of 5 seconds and continue the reps until you have done as many as you can or reached the number required.

Lying triceps extensions, pullovers and other suitable exercises can be done with either one weight held between two hands or with one weight in each hand; this is a way in which to vary the weight load, in a slightly different manner.

You will need to use lighter weights for some muscle groups, not the same weight for all muscle groups; the stronger the muscle the higher the weight load a person should use.

Workout A
Workout A
Exercise Sets Reps
Dumbbell Squat 3 20
Dumbbell Bench Press 3 20
Dumbbell Pullover 3 20
Dumbbell Lateral Raise 3 15
Dumbbell Hammer Curl 3 20
Two Arm Dumbbell Overhead Tricep Extension 3 20
Standing Calf Raise 2 30
Reverse Hyperextension 3 20
Ab Crunches 3 20
Workout B
Workout B
Exercise Sets Reps
Flat Bench Dumbbell Flye 3 20
One Arm Dumbbell Row 3 20
Dumbbell Shoulder Press 3 20
Dumbbell Bicep Curl 3 20
Tricep Kickback 3 15
Lying Adduction (dumbbells/bands*) 3 20
Lying Abduction (dumbbells/bands*) 3 20
Seated Calf Raise** 2 30
Reverse/Lower Abs Crunch 3 20

*If bands are available for performing the leg abduction and adduction exercises, then these two exercises can be done whilst standing upright and attaching the band around a sturdy object such as a stair railing. Dumbbells can be balanced across the trainers that are being worn, although this does require some balancing skills when lowering and raising the leg, but lightweights should be started with; a 5kg weight is a challenge during leg adduction, so anything below that is not considered bad in any way. Ankle weights are preferable, but not necessary.

**These have been placed in for those wishing to do some seated calf raises, if they can find weights that will challenge the calf; however, doing standing calf raises in each of the 3 sessions is fine, and is how the routine was performed initially.

Workout C
Workout C
Exercise Sets Reps
Sissy Squat 3 20
Lying Leg Curl* 1 60
Standing Calf Raise 2 30
Chest Dip** 2 15
Push Up** 2 15
Dumbbell Pullover 3 20
Dumbbell Reverse Flye 3 15
Bicep Concentration Curl 3 20
Lying Two Arm Dumbbell Tricep Extension 3 20
Obliques Curl 3 20

*Lying leg curl is done with a weight held between the feet; this is one set of 60 reps, because a low weight will not really tax the legs, however, done for 60 reps straight, you will feel it. Start low with the weight at 3kg, when it gets easy enough to do the 60 reps with no problems, move up to 4kg, and then to 5kg. If you cannot complete the 60 reps in one set, then pause a short time to get your breat and start from where you left off until you have completed as many as you feel you can, or have reached the goal of 60 reps.

**Chest dips can be done wherever you can find a suitable place, the corner of two kitchen units, for example. Half push-ups can be done until strength increases enough to complete full push-ups. With these 2 exercises, you may also omit one and just do 3 sets of 20 reps of the other one; so should you choose not to do chest dips, just do 3 sets of 20 reps of the push-ups.

Cardio/Aerobic activity:

If using an aerobic step, set it at a height which is comfortable for you. Start on the lowest setting if you are completely new to exercise; if you are slightly fitter, start on the medium height setting; if you feel you are able to handle it, use the step set at its highest level.

There is no need for fancy stepping, this will get you injured, and a twisted ankle will halt your gains. So, the plan is:

(Always count the lead leg)

  • Step up with the right leg
  • Step up with the left leg
  • Step down with the right leg
  • Step down with the left leg
  • Tap ground with left foot (this is the changeover after reaching 10 with the right leg as the leading leg)
  • Step up with left leg
  • Step up with right leg
  • Step down with left leg
  • Step down with right leg
  • Tap ground with right foot (this is the changeover after reaching 10 with the left leg as the leading leg)

Do as much as you are able, on the very first occasion, and then once you have a base starting point add 5 minutes per week to the session until you reach 45-minutes. Increase the tempo up and down as you wish, stepping along to your favorite beat/music.

Follow the exact same plan of building up your endurance/fitness levels, if using a bike/exercise bike. This is the same process you will use for gaining strength where the weight sessions are concerned; do as much as you can and gradually build it up week by week.

One of the most important things to do is to keep a journal, in this way you can see the improvements yourself. Above all, remember to have fun! Once you feel that you have outgrown this plan, move onto another routine; you will know when that time is.

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    Average: 3.7 (232 votes)
  • About The Author
    Barbara Greene became interested in weight-training in 2003 after reading the book Sculpting Her Body Perfect.
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Comments (384)

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Dasha
Posted Sat, 10/16/2010 - 18:10

Hello Barbara,

This workout sounds great, I'm definitely gonna try it. I was wondering if you have any advice on the pace/heart rate if instead of step I want to use cross-trainer for my cardio workout?

Many thanks,
Dasha

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barbara greene
Posted Sun, 10/24/2010 - 21:12

Hi Dasha
I don't tend to work on heart rate, as in via a heart rate monitor, it's more a case of working out at a level which you would find challenging but neither overly hard nor easy. A system that tends to work well is alternating the tempo within the workout so that you have a few higher short bursts at a higher tempo and the majority of the cardio workout at a medium sort of pace, which of course will be different for each individual.

I hope that helps. Sorry I didn't see your post earlier and hoping you enjoy the workout, let us know how it goes for you.

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Erika
Posted Mon, 10/25/2010 - 02:44

Just wondering how long untill results will show? :) thanks!

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barbara greene
Posted Wed, 10/27/2010 - 17:00

Hi Erika

I would say give it one month for visible changes, if that's what you're after. However, results will show from the very first week, whether in terms of weight loss, increased stanmina and fitness levels, energy and so forth, or even a combination of several aspects.

Three to five months in you should see changes that others that have not seen you in a while will notice, which is always a great thing.

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Myranda
Posted Mon, 10/25/2010 - 12:14

I joined a gym last Saturday in the hopes to lose 15 lbs and get more tone. This seems like it will be the best workout however, can I do a cardio class instead of the steps. If so, what type of class?

Thank you!!!

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barbara greene
Posted Wed, 10/27/2010 - 17:03

Hi Myranda

You can do absolutely any sort of cardio you would like; keeping to the 45 minute duration. The reason I adhere to 45 minutes, is because life is too short to be spending a whole day on a treadmill, and after following the routine my husband remarked that I looked as if I spent hours on a treadmill when I didn't.

So, yes, go ahead and choose any form of cardio that you'd like to do; the great thing about the routine is that it is so adaptable. You can even do 3 different forms of cardio on the 3 separate cardio days, which means you get lots of variety if that's the sort of thing you like.

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Myranda
Posted Tue, 11/02/2010 - 11:32

Wonderful! Thanks so much for your help and quick response!

Myranda

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Linda
Posted Thu, 10/28/2010 - 21:16

Hello,
my daughter want to start working out.She wants to build muscle and I want to lose weight.We are both petite. I also have saggy arms. What can we eat?

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barbara greene
Posted Tue, 11/02/2010 - 18:17

Hi Linda

With the routine above, your daughter will definitely build muscle as long as the calorie intake is above daily requirements. The routine will work on the saggy arms. I realise you want to lose weight, but you have to remember that it is "fat" weight that you need to lose and not "scale" weight, so your weight may increase but your body size will go down and the routine does deliver that.

As far as diet goes, as long as you are eating a sensible diet with the occasional treat, there are really no hard and fast rules; on the routine, I ate whatever I fancied just in proportion to what the body required.

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dolly
Posted Mon, 11/01/2010 - 21:38

Hi Ive been lifting for about 6 months and i do see some results but not what I really want, is it because i do cardio afterward all the time? I eat my proteins everyday and my whey protein after each work out. Not sure of what i might be doing wrong.If I don't do any cardio I start to gain some weight right away. Any suggestions please? Thank you!

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barbara greene
Posted Tue, 11/02/2010 - 18:23

I'm not really sure what results you are after as you haven't said. Concerning gaining weight/muscle mass and losing weight/fat mass it generally comes down to the correct calorie intake in relation to the calorie expenditure or needs of both the exercise and normal daily living.

Doing cardio either before or after weight training shouldn't really make much if any difference in terms of muscle gain or fat loss. Cardio does appear to be instrumental in fat loss which is why you may have noticed weight gain when not doing cardio.

Since you've seen some results, you may want to consider stepping it up to a different routine and seeing if that helps the progress you're looking for.

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Dolly
Posted Fri, 11/05/2010 - 19:20

I'm sorry, yes im trying to gain some muscle mass but one personal trainer did tell me I should keep away from too much cardio. And to do cardio for 1 week and lift on another week so I wouldn't have to loose any muscle mass with all the cardio I do everyday after my lifting. Is this true? I feel I'm not accomplishing anything.

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barbara greene
Posted Sat, 11/06/2010 - 15:56

Hi Dolly

I would have to disagree with the view that the trainer holds in relation to separating the two aspects of cardio and weights to two entirely different weeks; there is no reason to do this and if you consider top bodybuilders they do cardio and weights on the same day and still gain muscle mass which is what you're after. Gaining muscle also comes down to eating enough to synthesise new muscle tissue, that may be an area to look in to as well.

If you have less bodyfat then you can certainly reduce the duration of cardio, but 45 minutes won't really be an issue or detrimental in that respect and will also ensure heart health at the same time.

For muscle mass, I would suggest you lift every week, obviously taking weeks off after 8-10 weeks or so in order to just chill for a week. I gained muscle mass on the above routine, if that helps at all.

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Gavin
Posted Tue, 11/13/2012 - 07:22

fire your trainer. that "routine" is not a routine and I take it as an insult as a long time trainer that there are those that would say that which you reported. It is without scientific merit and seems to be a grasp from lack of knowledge.

Have you heard of Tabata training? go find a trainer that can explain that and incororate that twice a week, along with a day morre strenght focused, and one more cardio focused. But there is no doubt, none at all from a purely scientific standpoint, that strength training when given your honest attempt to push youself by either means of attempting more reps, or more weight, or less rest than previous workout of same body group will burn more fat than slow steady cardio. hence my master training honest opinion. don't forget to fire your trainer.

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Dina
Posted Sat, 11/06/2010 - 13:12

Hi. I don't have an aerobic step bench. Can I jog for cardio also? or Cycle or walk..

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barbara greene
Posted Sat, 11/06/2010 - 15:48

Hi Dina

Yes, you can do absolutely any form of cardio that you would like to do; if you're not fit enough to jog then walk etc, but if you're fit enough to do a more intense form of cardio such as jogging (or your joints will permit more intensity) then that is the way to go in order to ensure you're getting the most out of your workout.

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joyce
Posted Wed, 11/10/2010 - 17:59

Hi I just started a gym. I have a lot of toning to do..would this routine work for me.

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barbara greene
Posted Thu, 11/11/2010 - 06:08

Hi Joyce

Yes, the routine would be perfectly suited especially since you've just started at the gym and it will most definitely work for you.

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Patterson
Posted Fri, 11/12/2010 - 18:50

I have, like a few others who have posted, just joined a gym and am grateful for this workout routine/guide. I've avoided gyms for a long time, just because of the intimidation factor; all the equipment and no good idea on what exactly to do with it! I know that you have mentioned ANY cardio will do. Are yoga and swimming considered forms of cardio?

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barbara greene
Posted Sat, 11/13/2010 - 13:49

Hi Patterson

Yoga, is not so much a form of cardio, however, the ashtanga and dynamic versions of yoga could well be considered to fall within the cardio grouping since they are a continual flow and make use of the aerobic system to a greater degree.

Swimming most definitely is a cardio/aerobic activity, so I would go with that and just use your yoga as a means for stretching and relaxing.

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Erica
Posted Sat, 11/13/2010 - 10:26

Hi Barbara,

I goined a gym and have been going for a week. I absolutely love it but have been frustrated by not knowing how to maximize my time there. I feel like the workouts I've seen either look to simplified for beginners or too intense (making too easy to get hurt since I don't know the proper form.) However, I think your program looks fantastic and EXTREMELY close to what I'm looking for.
I was wondering about a few things though. Due to having a family with toddlers and a full time job, I have pretty strict windows in which I can be at the gym/have time to workout. I can go on Monday, Tuesday, and Wednesday for 40 minutes during lunch hour and 45 minutes after work as well as one other day on Thursday/Friday (my schedule alternates) for about an hour and a half. How would you suggest fitting the aforementioned routine in this schedule?

Thanks!

Erica

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barbara greene
Posted Sat, 11/13/2010 - 13:57

Hi Erica

So your available days would be: Mon, Tues, Wed and Thurs OR Mon, Tues, Wed, and Fri?

You could opt to do two of the weight sessions back-to back, so Mon weights, Tues cardio, Wed and Thurs/Fri weights again, OR Mon weights, Tues weights, Wed cardio, Thurs/Fri weights: this would leave your time at home for the extra cardio sessions which may be able to be worked in whilst playing games with the children etc, going for walks, cycle rides...but it will allow you to do all of the 3 weight sessions for which the gym may be more suitable unless you have weights at home.

Hope that helps. I have done back-to-back sessions on occasion and it's not really a problem because the days surrounding them are spent doing no weights, but 2 days in a row is the most I would recommend; more so when trying to fit it into a schedule.

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angela
Posted Thu, 11/25/2010 - 12:39

Hi , i want to start working out and getting more toned and gain weight, as i am a size 0 and would like to go to a size 2-3. i have a hard time gaining weight and i would like to know, whats a healthy way to gain the weight im looking for and what exercises would help me. Thanks!

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barbara greene
Posted Fri, 11/26/2010 - 16:15

Any beginner weights routine will work for you. As far as the gaining weight, it's just a matter of eating more food than you already eat. Go for the healthy food choices and add around 500 calories more in each day, or if you prefer not to calorie count just add a bit more carbohydrate and/or protein at each meal.

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Rita
Posted Sun, 11/28/2010 - 00:16

Hi,
I have not done any weight training in over a year. I'm 31 years old and have really noticed the lack of energy and increased pant size. Do you believe this workout is suitable for a beginner? I want to tone and strengthen, and get back into my skinny jeans!

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barbara greene
Posted Sun, 11/28/2010 - 12:58

Hi Rita

Yes, this routine is perfect for you; I had never done weights before and it was the first routine I ever used.

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Rita
Posted Mon, 11/29/2010 - 16:05

Thank you, I will let you know how it goes!

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Brendita
Posted Tue, 11/30/2010 - 14:32

It looks like a great workout! My time for working out is limited to 4-5 days a week so I was woundering if by putting the routine in 3 days (cardio/weights) per day back to back will be too hard on my body and will it bring the same resutls?

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barbara greene
Posted Wed, 12/01/2010 - 18:53

Hi Brendita

Since you have 4-5 days, concentrate on getting all the weights' sessions in and do one cardio session (or two) depending on whether you have 5 free days in any given week. You'll find that the cardio can be got through basic walking about, so as long as you manage to get the weights' sessions done, the cardio may well take care of itself. The last thing you need to do is tio burn yourself out and doing back to back for a considerable time may be too much; once in a while is fine but not continually. Trust in the fact that cardio activity can be found in everyday chores as well, so the cardio is a bonus if and when you can fit it in.

If you feel you really want to do some cardio in addition to the weights, in the form of doing them back to back, I'd suggest a lesser time duration for the cardio, something like 15-20 minutes.

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Kathy
Posted Wed, 12/08/2010 - 11:13

I have a few dumbells but not sure if I am doing them right? Do you have pictures of lifting weights?

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barbara greene
Posted Wed, 12/08/2010 - 17:23

Hi Kathy

If you look in the "Exercise Videos" section which can be found right at the top of the page [5th blue tab along] you should be able to find every exercise listed that you need; if you feel you're not approaching them correctly, look at one or two each workout and do minor tweaks and adjustments; do that before each workout and it won't be long before you're fully comfortable in the knowledge that you're doing them right. Youtube is another good place to look, find videos done by personal trainers though, since there are so many out there and some may have poor technique.

Hope that helps.

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Lee
Posted Thu, 12/09/2010 - 20:54

I am wanting to get back into a healthy weight. I am about 50lbs to heavy. Is this routine good for me or should I concentrate more on cardio during this time.

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barbara greene
Posted Sat, 12/11/2010 - 07:41

Hi Lee

The routine will work because there is plenty of cardio incorporated into it already. Training with weights will also maintain/build the muscle mass that you already have and since muscle tissue is more metabolically active than fat it will mean that you burn more calories and will therefore assist in your fat loss.

If you're not looking to "build" muscle mass, in the sense of a lot of big, chunky muscles, do not worry because the weight loads in the routine are not designed for that; in addition, females cannot build huge amounts of muscle but rather look leaner.

You may add muscle weight so your weight will go down but not necessarily the 50lbs that you're looking to lose; it is better if you take waist, hip, thigh and bicep (top of the arm) measurements and track them as they diminish, in this way you'll know that you are losing the weight that you need to lose and at the same time not worry too much about whether you manage to hit your exact target weight.

When I was doing the above routine, I gained around 10lbs in weight but lost around 2" on my waist at the same time; so I lost bodyfat which is great.

Track your measurements alongside the scale weight and you won't go far wrong. But, yes, following the above routine will work fine for your goals.

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mary
Posted Sat, 12/11/2010 - 14:17

Is it okay to do HIT on the exercise bike for 30 minutes instead of 45 minutes. I have downloaded cardio coach on my mp3 and they are 30 and 40 minute HIT workouts for the exercise bike. Which should i follow?

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barbara greene
Posted Tue, 12/14/2010 - 16:24

Hi Mary

Yes, it's perfectly fine for you to do a shorter session based on HIIT if that's what you'd prefer to do, as long as you're fit enough for HIT/HIIT; the above was based around me when I first started out and did not venture above basic cardio which is why it's more of an LIT session. For anyone who has built up some decent cardiovascular fitness, though, any form of cardio will work as long as it's consistent. It's also quite acceptable to alter your cardio sessions so that you have one hard session, an easy session, and a medium intensity session etc; basically whichever intensity, or mix of, that you prefer.

Hope that helps.

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Genevie
Posted Tue, 12/14/2010 - 17:36

I have given birth to 2 babies in 5 five years via C-Section, my lower stomach is sooo flabby, will these exercise routines help or is there some exercise that will??

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barbara greene
Posted Tue, 12/14/2010 - 20:27

Hi Genevie

Unfortunately, knowing nothing about how a C-Section affects the stomach muscles and so forth, I can't really say one way or the other. Having said that, the only way to find out is to give the routine a go and see how your body responds.

Sorry that I can't give more of a definite answer in relation to your query, but I hope that helps a bit.

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Katie K
Posted Thu, 12/30/2010 - 14:13

Hi, I'm 17 and I weigh 145 lbs. I'd like to lose 10 pounds, and also get toned arms, but not gain a lot of muscle. Any advice on how to reach my goal?

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barbara greene
Posted Sun, 01/02/2011 - 20:26

Hi Katie

You can easily follow the above routine and get results; rememeber women do not gain lots of muscle that stands out like the muscle that men gain, but muscle that makes us look slimmer and in fact does slim us down. It's possible for you to lose absolutely no weight but still lose inches all over, which is what is preferable.

Having said that, you could do 2 weight training sessions a week and 4 cardio sessions, plus the walk (gentle cardio day), if you're really concerned; but with the weight loads used in the above routine, there really isn't much if any worry about looking "bulky". Don't trust the scales completely, rely on a combination of tape measure and scale readings as well as bodyfat readings.

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Laila
Posted Sun, 01/02/2011 - 21:43

Hi, im trying to loss 50lbs I do not have a gym pass i'm more of a workout at home person, im majority top heavy i've already loss a major amount of weight im 215 I was 250 I hit this stepping stone were I stopped after I saw that I could'nt loss any more weight. I was also wondering do you have a diet I can follow! Is protien powder healty to use And i'm very young i'm 19 and I have been overweight all my life.
Thanks

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barbara greene
Posted Tue, 01/04/2011 - 18:50

Hi Laila

You've already lost 35 lbs which means you can lose weight, sometimes the body slows up and stalls for a while; remember, it also has to adapt to the changes that it has gone through and a slight stall isn;t really a problem.

Diet, I generally just eat and am not one to go in for diets; it's more a case of cutting back slightly, not a lot though since that's as bad as overeating. You always need enough to fuel the workouts. Eat sensibly, and you should be fine; have that odd piece of cake if you want it, but don't go the traditional "diet" route which normally means cutting out food groups...There is a BMR calculator in the Tools section at the top of the page, take a look at that and then head on over to the diets foum if you need more advice on the topic.

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kay
Posted Tue, 01/04/2011 - 11:52

I'm just starting to workout. My legs are flabby and have cellulite and need alot of work! It seems most of these exercises are for arms/chest and not as many leg ones. Should I be doing more leg exercises?
Thanks!

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barbara greene
Posted Tue, 01/04/2011 - 18:44

Hi Kay

Each exercise session hits the top and bottom of the legs and there is plenty of focus on the legs during cardio for a full 45 minutes. Walking will work your legs in addition to doing weights, but don't go obsessing about them; do an overall balanced workout and you will be fine.

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Anna
Posted Thu, 01/06/2011 - 23:36

Hello,
I am 18, 5ft 1in. and I weigh 120lbs, but it is mostly just body fat. I don't really want to lose weight but I do want to get rid of the love handles and fat in the mid-section. Will this workout help me achieve that? And I also would like to know how I should eat while doing this workout. I am very bad with food options. I am not sure if I should eat more protein and less carbs or what. Thank you for the help!

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barbara greene
Posted Fri, 01/07/2011 - 19:39

Hi Anna

Just eat a basic sensible diet, you already realise that you make bad food choices which indicates you know what the good food choices are, so it's just a matter of you doing so. There is no need to eat a lot more protein, just eat a small amount at each meal; likewise, there is no need to reduce carbohydrates substantially, unless you know you are overeating them already.

On the routine above, your weight could go up, if you're eating enough to build lean tissue, but your body shape will remain as it is or you may see reductions in waist, hips, thighs etc. So, yes, the routine will sort the love handles and mid-section fat, as well as fat elsewhere.

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barbara greene
Posted Sat, 01/08/2011 - 18:53

Hi Anna

I wrote a response to your question the other day but it doesn't appear to have been posted, so in short, hoping that they post the original:

Yes, it will help with the mid-section and love handles. You may add some weight, due to lean mass increases, so just watch the tape measure, if additional weight bothers you at all, because there you will see decreases.
The diet: Just select better options, since you know you're making unhealthy choices you have some idea of what you should be doing. There is a diet forum on the site, if you really want someone to help with the details of a "diet", but just eating sensibly will be enough.

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Tyler Meadows
Posted Sat, 01/08/2011 - 14:25

Hey,
My girlfriend is becoming really interested in working out with me, but I am only familiar with mass building routines for men. So I have been looking around for a sensible routine that wont overwhelm her and make her want to quit before she even gets into it. Her main goals are to lose weight and become more toned, she is currently about 170 lbs and 5'10", and would like to reach 140 lbs. She is most definitely bored easily with routines, so do you believe this will help her in reaching her goals and keep her attention?

Thanks

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barbara greene
Posted Wed, 02/09/2011 - 11:28

Hi Tyler

Sorry I appear to have missed your post.

All the routines that are suitable for men are equally suitable for women to use. The routine above will work for the goals that you outlined for your girlfriend but whether or not it will keep her attention and stave of boredom really depends on how much she enjoys the routine.

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Sherie B.
Posted Sat, 01/08/2011 - 17:34

I began this routine last week and am looking forward to building some strength over the next couple of months. Thanks for the article, it came at a perfect time! Sherie B.

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barbara greene
Posted Sat, 01/08/2011 - 18:54

Hi Sherie

Hope you enjoy the workout!

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