The “standard” fitness program for women is designed to:

Reduced overall weight

Body shaping (increase in muscle volume and decrease in fat). The emphasis is on this.

If any of you are worried about the fact that you will grow big muscles and you will become like a professional bodybuilder in the picture, do not worry, this will not happen. Believe me, in order for your hands to grow like those of what you do not want to become, you need to train in a completely different way.

This fitness program for women includes a set of strength exercises that will help you burn extra calories and tighten and strengthen your muscles. The main focus will be on the hips, buttocks and waist.

It is important to know: when performing this complex, you need proper nutrition, which includes protein, fats, carbohydrates, vitamins and minerals.

If you are not going to become a bodybuilding champion, then calculating the number of calories by grams is completely unnecessary. Eat enough, considering what is in what you eat and eat in moderation. First of all, this applies to fast and slow carbohydrates, as well as fats, with the use of which you need to be more careful. Also, protein intake is very important.
Fitness program for women.
Training in the gym, 3 times a week (Mon, Wed, Fri or Tue, Thu, Sat)

At the very beginning of training, pick up a small weight until you get used to the loads. Over time, increase it. And don’t forget to stretch.
Training in the gym, 3 times a week (Mon, Wed, Fri or Tue, Thu, Sat)
At the very beginning of training, pick up a small weight until you get used to the loads. Over time, increase it. And don’t forget to stretch.

Day 1.
On the first day of this fitness program for women, we train legs, chest and abs.
Barbell Squats 3*12 (This means 3 sets of 12 reps)
Barbell Lunges 3*15
Leg press in the simulator 3 * 12-15
Rise on socks standing 3 * 15-20
Bench press lying (starting with an empty neck) 3 * 15
Dumbbell bench press 3*15
Breeding dumbbell lying 3 * 15
Twisting 3*max
Hanging leg raise 3*max

Day 2
On the second day of the fitness program for women, we train the back, shoulders, and all the muscles of the waist.
Block pull behind the head 3*15
Rod pull to the belt 3*12
Dumbbell press sitting or standing 3*15
Breeding dumbbell standing 3 * 15
Incline dumbbell raise 3*15
Lifting a dumbbell for biceps while standing 3*15
Hyperextensions 3*15-20
Side bends with dumbbells 3*20
Twisting 3*max
Twisting in the block 3*20-30

Day 3
On the third and final day of the women’s fitness program, we do a little aerobics and work our legs and buttocks more thoroughly.
Treadmill (20-30 minutes)
Barbell Lunges 3*15
Mahi legs up 3 * 15-20
Leg swings to the sides 3 * 15-20
Leg curls in the simulator 3 * 15
Leg extension in the simulator 3 * 15
Raising the body in a Roman chair (or similar, on an incline bench) 3 * maximum
Hanging leg raise 3*max