Workouts for Women

Watch This Short Video To See The Gym Workout Program I've Used To Get Huge Results In Just A Few Short Weeks!

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In the video above, you got a sneek look at what's inside the members area of Vince DelMonte's fitness program, so now you can see just why it's the bestselling gym workouts program on the web!

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Women as well as men require workout programs that will best work for their specific body requirements. In actuality, men and women muscles are trained and develop in similar ways. Women usually have less upper body muscle mass than men and, because they don’t have the testosterone levels a man does, can’t (with a few exceptions) develop the muscle mass of a man.

Exercise routines for women usually target different areas (their butt, their legs, their triceps) on the body than men, and they have areas that like to store fat that are usually different than a man. Ten to fifteen exercise repetitions using lighter weights are ideal for women to burn off the extra calories and shape their bodies into the desired mold.

A good exercise routine for women, if you’re looking to burn fat and lose weight, is just the same as a man. For women, I propose a minimum of 5 exercises done in a circular fashion, focusing mainly on full body and bodyweight exercises.

For instance, you could do these for time or repetitions:

1. pushups (Pecs and triceps)
2. inverted rows (rear delts, lats & biceps)
3. squats (glutes, upper hamstrings & quads
4. mountain climbers (abs, shoulders and arms)
5. jumping jacks (cardio, to many to name here)
6. squat thrusts w/ pushup (see #’s 1, 3 &4 above)

You could do the above exercises for 10 reps each for 5 sets, non stop. Or you could do each exercise for 20 seconds, take 10 seconds to switch to the next, and do that for about 30 minutes.

Since your using every muscle in your body over the course of that routine, you will burn a lot of calories and functionally train your body to be stronger and more coordinated.

The above exercise routine, or a similar one, could be done on Mondays, Wednesdays and Fridays. Performing the exercises will simultaneously give you a great workout for the cardio. I would suggest looking up Turbulence Training, a great source for bodyweight workout routines and instructions.

On Tuesdays, Thursdays and Saturdays, you could do a 20 minute sprint/ jog interval. The first month you would do a 1:3 work to rest ratio. Workout (A) would be a 30 second sprint followed by a 90 second jog or walk (a 3 to 5 on your perceived exertion scale). You would do that 2 minute round 10 times.

Workout (B) would be a 60 second sprint with a 3 minute jog. That 4 minute round would be done 5 times for 20 minutes. Alternate between workout A and workout B.

Each month for 4 months you would progress.

Month 2 would be a 1:2 work to rest ratio. Month 3 would be a 1:1 ratio and the 4th month would be a 2:1 work to rest ratio.

This nifty cardio interval is all done for you by Workout Muse. This is the number one cardio interval trainer and it will make your workouts killer. Check out my Workout muse review.

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