Strength and Toning For Women

We have put together a short but very effective gym routine for you to follow that will enhance overall conditioning, toning and strength.

The exercises will consist of the following


Side Lateral Raises 10-15 repetitions, this will tone your front and side shoulder areas.

Cable or dumbbell bicep curls 10-15 repetitions, this will tone your upper/inner arm area (Biceps).

Tricep Pushdowns 10-15 repetitions, this will tone the underneath of your upper arms (Triceps).

Wide grip to the front cable pull downs 10-15 repetitions, this will tone your upper back area.

Leg extensions 10-15 repetitions, this will tone the top /front area of your thighs (Quads).

Rear Leg curls 10-15 repetitions, this will tone the top rear area of your thighs (Hamstrings).

Standing/seated calve raises, this will tone the lower /rear area of your legs (Calves).

Stomach crunches, this will tone your stomach area and will also help with your core muscle to enhance the flat abdominal area.

 

These exercises will be spread over a 3 day period Monday, Wednesday and Friday and will be executed using a circuit process. Carrying out the exercises in this manner will also improve your overall fitness and recovery.

 

Between each exercise ensure your breathing is back to normal. This will ensure you are exhausting your muscles not your lungs, to ensure you receive the full benefit from each stage.

Each exercise will be executed once per circuit with a rep range of 10 -15 repetitions. Depending on your physical level you can repeat the circuit up to 3 times in one session.

As with any activity always ensure you’re hydrated and consume a good amount of healthy nutrition.

We always advise all, to ensure they are in good physical health before undergoing any sporting activity. If possible seek the advice of a medical professional.