Women For Exercises Fat Reducer ! Melt Fat All Over! Get Ready to Feel Confident!

Women For Exercises Fat Reducer Melt Fat All Over Get Ready to Feel Confident
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Women For Exercises Fat Reducer ! Melt Fat All Over! Get Ready to Feel Confident!

The Women For Exercises Fat Reducer program is designed for women who want to burn off their fat and get into shape fast. The program is designed for all levels of fitness, from beginners to elite athletes. It’s also suitable for anyone who wants to lose weight and get into shape with a proven, tested and effective workout plan.

The Women For Exercises Fat Reducer program consists of two phases: the first phase is designed to get you into shape quickly by getting your metabolism burning at maximum capacity. The second phase is designed to keep your metabolism burning at maximum capacity so that you keep the weight off long term.

The Women For Exercises Fat Reducer program has been developed by an expert in exercise science who has also taught fitness classes for over 20 years at various facilities including colleges, high schools and local gyms. Her knowledge of fitness has helped hundreds of people achieve their goals in life when it comes to losing weight and getting fit.

Women For Exercises Fat Reducer Melt Fat All Over Get Ready to Feel Confident

Goblet Squat 3 Sets 60 Sec

Goblet Squat 3 Sets 60 SecGoblet squat is one of the best exercises for building gluteus maximus, quadriceps and hamstrings. This exercise can be performed in many ways but most of them include standing with feet shoulder width apart, holding a kettlebell with both hands by your chest and squatting down until your knees are at 90 degrees. Keep the back straight, chest up and eyes looking forward while doing this exercise.

In this workout plan we have 3 different sets for goblet squat:

Set 1: 20 reps (2-3 min rest)

Set 2: 10 reps (1 min rest)

Set 3: 5 reps (30 sec rest)

Dumbbell Peck Fly 3 Sets 45 Sec

Dumbbell Peck Fly 3 Sets 45 SecSet 1: 12 reps

Set 2: 10 reps

Set 3: 8 reps

The dumbbell peck fly is a great exercise to develop the chest, shoulders and triceps. This exercise can be performed with two dumbbells or an EZ bar. To perform this exercise, start by sitting on the bench with your feet flat on the floor. Grab one dumbbell in each hand and hold them at arms length down by your side. Now lift both weights up until they are at chest height with your palms facing towards you. Lower the weight back down to starting position and repeat for desired reps.

 

Squat Db Oblique Raises 3 Sets 30 Sec

Squat Db Oblique Raises 3 Sets 30 SecThis is a great exercise to work your obliques and strengthen your core.

1. Stand straight with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing in front of you.

2. Keeping your head up and chest lifted, slowly squat down until your thighs are below parallel (hip crease below knee). Pause, then return to standing position.

3. While standing, rotate torso to the side and raise the dumbbells up and out to the side until they reach shoulder height with elbows bent slightly. Lower back down to start position and repeat on opposite side (12 reps).

Dumbbell Skull Crushers 3 Sets 45 Sec

Dumbbell Skull Crushers 3 Sets 45 SecDumbbell skull crushers are a great way to work your triceps. If you have access to a bench, you can do this exercise at home or in the gym. If not, you can also do them on the floor by putting your feet up against a wall or against a sturdy chair.

How To:

Lie face up on a flat bench with your head hanging off the end of it and a dumbbell in each hand. Your palms should be facing each other and your elbows bent so that they’re parallel to the floor when holding the weights.

Keeping your upper arms still on the bench, lower the dumbbells until both elbows are at about 90 degrees and then raise them back up again until they’re parallel with your upper arms once more. That’s one rep!

 

Dumbbell Bent Over Row 3 Sets 60 Sec

Dumbbell Bent Over Row 3 Sets 60 Sec2 sets of 12-15 reps

Bent-over rows are one of the best exercises for building up your upper back, which consists of your lats, rhomboids and traps. The exercise also works your biceps and lower back muscles. This makes it a great overall back exercise.

To perform bent over rows:

Hold a dumbbell in each hand with your palms facing inward towards each other and keep your knees slightly bent. Your feet should be shoulder-width apart from each other. Keep a straight back and bend forward at the hips until your torso is about parallel with the floor or as far as you can go without rounding your back. Bend only at the knees, not at the waist.

Pull both dumbbells up towards chest level while keeping your elbows tucked in close to your sides so that they form right angles at the top of the movement (the start position). Return to starting position under control before repeating for desired number of reps.

 

Side Dumbbell Raise 3 sets 45 Sec

Side Dumbbell Raise 3 sets 45 Sec

This exercise is best performed with a light dumbbell. You can use your body weight if you are new to working out or starting a weight loss program. This exercise is great for working the obliques, biceps and shoulders.

Stand with feet hip-width apart, holding a dumbbell in each hand. Bend your knees slightly, lift your arms up with palms facing inwards and slowly lower them down to side level while keeping elbows in tight to your body. Lift back up slowly until your arms are straight again.

 

Reverse Lunge 3 Sets 60 Sec

Reverse Lunge 3 Sets 60 SecReps:15-20

Step back with one leg and lower into a lunge. Inhale as you lower, then exhale as you return to the starting position. Repeat on the other side.

Reverse Lunge 3 Sets 60 Sec:

Reps:15-20

Step back with one leg and lower into a lunge. Inhale as you lower, then exhale as you return to the starting position. Repeat on the other side.

 

 

Plank Glute Kickback 3 Sets 45 Sec

Plank Glute Kickback 3 Sets 45 SecTargets: gluteus maximus and medius, lower back, hamstrings, core

Level: beginner

METHOD:

1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.

2. Lift one leg at a time, keeping your toes pointed and knees straight.

3. Bend your knee and pull it toward your chest until you feel a good contraction in the buttock area. Return to starting position and repeat on the other side.

Hover Lunge 3 Sets 30 Sec

Hover Lunge 3 Sets 30 SecThe hover lunge is an awesome exercise to work your entire lower body. It’s an even better exercise if you do it with one leg.

I like to do these in place of lunges or squats, since they’re easier on the knees and allow me to focus more on my glutes, quads, and hamstrings than my low back.

These are also great if you have limited range of motion in your ankles or hips, or if you’re recovering from a knee injury because they take less weight than regular lunges.

How To Do This Exercise:

1. Stand with your feet hip-width apart and hold a dumbbell in each hand at arm’s length down by your sides.

2. Take a step forward with one foot so that the heel of your front foot is just behind the toes of your back foot and bend both knees until both thighs are parallel to the floor (or as close as possible).

3. Push through your heels and return to starting position with control.”

Wall Squat 3 Sets 60 Sec

Wall Squat 3 Sets 60 Sec

1. Stand with your back against a wall, feet slightly more than hip-width apart and toes pointing forward.

2. Bend your knees and lower your hips until your thighs are parallel to the floor. Keep your chest high and back straight throughout the exercise.

3. Hold for 30 seconds, then stand up slowly and repeat for three sets on each side (60 seconds total).

 

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