Training program for girls: 2 options

TRAINING 1

1. Treadmill  interval running 2-3 kilometers.
Interval running is 400 meters running an average pace of 200 meters walking or easy running, then run 400 meters at an average pace and 200 meters walking or Jogging...

Or the exercise Bicycle load interval of 4-6 km.
500 meters at an average load of 500 to light and alternated. The load level is determined individually, on the exercise bike speed not below 15 km/hour.

2. Superset  chest back (one exercise after another without rest)
Mixing arms in front of chest on the simulator  20-25 reps
The upper thrust on the simulator narrow reverse grip  20-25 reps
Rest up to 1 minute. To do this superset 4 times

3. Superset  external inner thighs
The legs, sitting on the exerciser  20-30 reps
Breeding legs, sitting on the exerciser  20-30 reps
Rest for 30 seconds. Do the superset 3 times

4. Superset  thighs, butt press
The leg press in the simulator  20-30
Press body lifting on a Roman chair  20-30
Rest up to 1 minute. To do superset 3-4 times

5. Any cardio to choose from  easy loading  10 to 15 minutes.
It is advisable to try different machines to diversify the load. For example, try an elliptical trainer or stepper. If you love to run, well, run a specified time at a very easy pace.

WORKOUT 2

1. Treadmill  interval running 2-3 kilometers
Or the exercise Bicycle load interval of 4-6 km.
500 meters at an average load of 500 to light and alternated. The load level is determined individually, on the exercise bike speed not below 15 km/hour.

2. Superset  chest back
Chest press on the machine  20-25 reps
(or dumbbell bench press lying)
Thrust to the stomach, sitting on the trainer (rowing)  20-25 reps
Rest 1 minute. To do this superset 4 times

3. Superset  front hamstring
Bending your legs and lying on the machine  20-25 reps
Leg extension sitting in the simulator  20-25 reps
Rest 1 minute. To do this superset 4 times

4. Superset  press chest and back
Exercise "the pendulum" is tilting to the side with the weights  20-30 reps
Exercise "pullover"  20-30 reps
Rest for 30 seconds. Do the superset 3 times

5. Superset  back press
Backbends on a special bench (hyperextension)  15-25 reps
(or pull on straight legs)
Press the lifting of knees on a special rack  20-25 reps
(or leg raises lying on the bench)
Rest 1 minute. Do the superset 3 times
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