women
Workouts
toning and weight loss Workout 1
Dumbbell Squat A exercise which will challenge the whole body and chew through calories working the largest muscles in the body. Opting for the dumbbell version actually hits the legs, outer and inner thighs with less strain on the back. Keep your eyes facing forwards and lower the dumbbells until your thighs are parallel (weights do not touch the floor).
Dumbbell row Great for the posture and for a shapely back and rear shoulders - important to look great in a dress. The glutes and hamstrings also get some work.
Dumbbell clean, squat, press complex A truly challenging move. With the weights by your side, first curl up hitting the biceps to the first position, then squat into a deep squat position. Next stand up and when upright press the weight overhead. This exercise is four moves for every rep which means 10 reps is the equivalent of 40 reps.
NUTRITION
Slimming meal plan
54
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Oats Fruit
Dried fruit Protein bar
Chicken salad Yogurt Fruit
Smoothie Granola bar
Meat or fish Steamed veg
Protein shake or nuts and yogurt
300 Kcal
200 Kcal
400 Kcal
300 Kcal
400 Kcal
200 Kcal
Fitness Manual