Woman’s “Home Tone” Program

in Fat Loss Programs by muaythaiguy — September 19, 2009 at 6:40 | 0 comments

 


TRAINING CIRCUIT

Monday = Upper Body
Tuesday = Lower Body
Wednesday = OFF
Thursday = Combination
Friday = Upper Body
Saturday = Lower Body
Sunday = OFF

WEEKS 12-18

Program Notes: What makes this program more advanced than the others is the fact that each mini circuit is completed twice before moving onto the next. Once you’ve moved on and the exercises in the next mini circuit are also completed twice, you then start again from the first circuit and repeat the process. In order to complete the entire workout, you will end up doing a total of 4 sets per exercise.

This may seem confusing so I’ll use the upper body workout day as an example. Perform the first 3 exercises in the superset then rest 30seconds once the third exercise is completed. After you’ve had a brief rest and some water, repeat the 3 exercises. Once completed, you’re now ready to move onto the next circuit, which in this instance, is a grouping of 4 new exercises which are also do be performed back-to-back with minimal rest in between. Repeat this circuit twice as well. Once both circuits have been completed twice, start back up at the top and repeat exactly what you just did.

UPPER BODY CIRCUIT

EXERCISE SETS REPS REST
Push Ups (feet on ball) 2 Failure (SS)
Dumbbell Rows 2 12-15 (SS)
Standing Overhead DB Press 2 12-15 30 sec.

EXERCISE SETS REPS REST
Standing DB Curls 2 12-15 (SS)
Lying DB Extensions 2 12-15 (SS)
MB Ab Blaster 2 Failure (SS)
Dolphins 2 Failure 30 sec.

LOWER BODY CIRCUIT

EXERCISE SETS REPS REST
Ex. Ball Wall Squats 2 12-15 (SS)
Ex. Ball Leg Curl 2 Failure (SS)
Exercise Ball Glute Bridge 2 Failure 30sec.
EXERCISE SETS REPS REST
Glute Kickbacks 2 Failure (SS)
Hip Abduction (Outer Thigh) 2 Failure (SS)
Hip Adduction (Inner Thigh) 2 Failure (SS)
Standing Calf Raises (1 Leg) 2 Failure 30 sec.

COMBINATION CIRCUIT

EXERCISE SETS REPS REST
Push Ups (with feet on ball) 2 Failure (SS)
Standing Bent Over DB Rows 2 12-15 (SS)
Standing Overhead DB Press 2 12-15 30sec.
EXERCISE SETS REPS REST
Ex. Ball Wall Squat w. Curls 2 12-15 (SS)
Exercise Ball Leg Curls 2 Failure (SS)
Ex. Ball Wall Squats w. Lateral Raise 2 12-15 30sec.

EXERCISE SETS REPS REST
Lying DB Extensions 2 12-15 (SS)
Rotation Crunches 2 Failure (SS)
Exercise Ball Pelvic Tilt 2 Failure 30sec.

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