Weight Loss Programs For Women

BARBELL SQUAT

GREAT FOR: BOTTOM, STOMACH, THIGHS

Technique

Holding a barbell across your upper back, bend at your knees and hips to lower your bottom down. Pause for 2-3 seconds.

Push up through your heels to return to the starting position and repeat.

Starting out? 12-15 reps with an un-weighted barbel Need a challenge?

10 reps with weight Almost pro? 6-8 reps with extra weight

Look straight ahead with your chest up

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GREAT FOR: CORE, STOMACH

Technique

Kneeling on a mat, bring your arms forward, directly under your shoulders, so you’re resting on your forearms.

Bring both of your legs back so your body weight is supported by your forearms and your toes. Make sure

your body is completely straight and that you are contracting your abdominals throughout the whole exercise.

Starting out? Hold 30 seconds Need a challenge? Hold 1 minute Almost pro? Hold 2 minutes

GREAT FOR: STOMACH

Technique starting position.

Lie on your back with Repeat. your arms overhead and legs extended.

Engage your core to simultaneously bring your arms and legs up in to a V shape.

Pause briefly, then slowly lower your arms and legs back to the

Starting out?

3-4 reps on the first round then skip this move for the final two circuits Need a challenge?

5 reps

Almost pro? 6-8 reps

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