Homemade workout routine for girls «Super Sets for Super Definition»

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-09-13

Target of the workouts: definition or weight loss

Objectives of the workouts:

1. Burning fat
2. Developing muscular endurance
3. Detailed training of muscle groups

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (very heavy)

Equipment:

• Dumbbells.
• Stools instead of a bench, or the bench itself.
• Bench for abs.

This plan is a home version of this plan. It is intended for experienced women, so dumbbells may be needed up to 20 kg.

So, to begin, I want to explain how this plan differs from my other plans with supersets.

1. Each superset consists of not two exercises but three (three exercises under one number). For example, you perform 1 set of crunches on an incline bench. Then immediately, without resting, perform 1 set of dumbbell squats. Then again, immediately and without resting, perform 1 set of bent-over dumbbell rows. After that, rest for 2-3 minutes and repeat everything again. Keep doing this until you complete 3-4 sets. Then move on to the next trio of exercises. Such supersets are called trisets. This makes the workouts even more intense and challenging.

2. In each workout, you will target 3 muscle groups. Moreover, the sequence of these muscle groups will be the same across all three supersets. This means that in all supersets (within one workout), you will be training the same muscles.

These details should make this plan extremely effective for burning fat and maintaining muscle mass. What else do you need for definition? Well, proper nutrition as well. You will find the menu under the plan.

As you may have noticed, in the second workout, the dumbbell row is repeated 3 times. Well, what can you do? The back needs to be loaded, and the choice of exercises at home is quite limited. If you have a barbell, you can replace one of the deadlifts with barbell hip hinges.

A minor inconvenience is that if you have adjustable dumbbells, you will need to constantly assemble and disassemble them in some supersets. This may slightly reduce workout intensity. For example, in the dumbbell squats, you will need a dumbbell about 2-3 times heavier than for the bent-over row. Alternatively, you might consider purchasing a few "spare" dumbbells.

Next to each exercise, an approximate number of sets and repetitions is indicated. Each workout should last around 60-80 minutes. Rest for approximately 2 minutes between supersets. There is no rest within the superset. By the way, you can calculate how long your workouts should take.

If your goal is primarily fat loss rather than definition, you can add 15-20 minutes of cardio at the end of your workouts. This can be either a home cardio machine or jumping rope. Although, 20 minutes of jumping rope can be quite boring. But this applies if you still have energy left. If you are not looking to lose a significant amount of weight, then cardio is not necessary.

As in most of my plans for women, the focus here is on legs, glutes, back, and abs. Choose a weight that makes the last repetitions challenging. It is acceptable to slightly reduce weights in the final sets depending on your level of muscular endurance.

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9000
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For the entire workout:
 
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For the entire workout:
 
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