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Fitness for girls

The program for a slim figure: emphasis on buttocks, legs, toned back and arms.
8 weeks 4 days/week

About this program

The "Fitness for girls" program runs for 8 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 30 exercises in total.

Day 1. Day 1: Legs + Buttocks (rear chain)

Buttock bridge
Buttock bridge
3 sets · 15–20 reps · rest 45 sec
Romanian thrust
Romanian thrust
4 sets · 10–12 reps · rest 75 sec
Lateral lunges
Lateral lunges
3 sets · 10–12 reps · rest 75 sec
Buttock bridge on a bench with a barbell
Buttock bridge on a bench with a barbell
3 sets · 12–15 reps · rest 60 sec
Pulling the leg back in the simulator
Pulling the leg back in the simulator
3 sets · 15–20 reps · rest 45 sec
Getting up on your toes
Getting up on your toes
4 sets · 15–20 reps · rest 30 sec
Hyperextension
Hyperextension
3 sets · 12–15 reps · rest 45 sec

Day 2. Day 2: Back + Biceps + Shoulders

Upper block thrust
Upper block thrust
4 sets · 10–12 reps · rest 60 sec
Traction of the block to the belt while sitting
Traction of the block to the belt while sitting
3 sets · 10–12 reps · rest 60 sec
Swing the dumbbells to the sides
Swing the dumbbells to the sides
3 sets · 12–15 reps · rest 45 sec
Swing the dumbbells in a tilt
Swing the dumbbells in a tilt
3 sets · 12–15 reps · rest 45 sec
Bending arms with dumbbells
Bending arms with dumbbells
3 sets · 10–12 reps · rest 45 sec
Bending arms with a barbell on Scott's bench
Bending arms with a barbell on Scott's bench
2 sets · 12–15 reps · rest 45 sec
The bar
The bar
3 sets · 45–60 reps · rest 30 sec

Day 3. Day 3: Legs + Buttocks

Squat with dumbbells
Squat with dumbbells
4 sets · 10–12 reps · rest 75 sec
Lateral lunges
Lateral lunges
3 sets · 12–15 reps · rest 60 sec
Goblet squats
Goblet squats
3 sets · 15–20 reps · rest 45 sec
Leg extension in the simulator
Leg extension in the simulator
3 sets · 12–15 reps · rest 45 sec
Standing on the toe of one foot
Standing on the toe of one foot
4 sets · 15–20 reps · rest 30 sec
Leg lifting while lying down
Leg lifting while lying down
3 sets · 15–20 reps · rest 45 sec

Day 4. Day 4: Cardio + Body + Stretch

Walking on an ellipsoid
Walking on an ellipsoid
1 sets · 30–30 reps ·
Twisting
Twisting
3 sets · 15–20 reps · rest 30 sec
Reverse twists
Reverse twists
3 sets · 12–15 reps · rest 30 sec
Oblique twists
Oblique twists
3 sets · 15–20 reps · rest 30 sec
The bar
The bar
3 sets · 45–60 reps · rest 30 sec
Stretching of the quadriceps thigh muscle
Stretching of the quadriceps thigh muscle
1 sets · 30–30 reps ·
Hamstring stretching
Hamstring stretching
1 sets · 30–30 reps ·
Stretching the buttocks through the knee girth
Stretching the buttocks through the knee girth
1 sets · 30–30 reps ·
Stretching the shoulders behind the back
Stretching the shoulders behind the back
1 sets · 30–30 reps ·
Vertical stretching of the arm
Vertical stretching of the arm
1 sets · 30–30 reps ·

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