Combined workout plan for girls at home

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-03-20

Target of the workouts: weight loss or definition

Objectives of the workouts:

1. Burning subcutaneous fat
2. Cardiovascular training
3. Toning muscles

Methods of execution: supersets, combined

Duration: approximately 2 months.

Difficulty: (heavy)

Equipment:

• Dumbbells.
• Jumping rope or cardio machine.
• Stools instead of a bench, or the bench itself.

This plan represents a combination (alternation) of strength training and cardio load. This is the essence of combined plans. For cardio at home, a jumping rope or some kind of home cardio machine is most commonly used. I do not recommend using a hula hoop, as it expends very little energy.

Naturally, you will also need dumbbells. At least up to 12 - 15 kg. If you don't have adjustable ones (which is more preferable), you can use dumbbells of 3, 5, 7, 10, and 15 kg. Some exercises, such as deadlifts and squats with dumbbells, can be performed by some women using up to 20 kg.

In addition, all strength exercises are performed in supersets. A superset consists of two exercises under one number. For example, you do 1 set of crunches while lying on the floor, then immediately, without resting, you perform 1 set of seated leg raises. Next, rest for about 2-3 minutes and repeat everything. Continue this until you complete 3 sets. Then move on to the jumping rope or cardio machine. Most supersets are structured in such a way that these adjacent exercises target the same muscle group. Therefore, the muscles will become very fatigued. I have also selected exercises so that within one superset you won’t have to constantly change dumbbells (screwing/unscrewing). Otherwise, it would reduce the intensity of the workouts.

The plan consists of only 2 workouts. However, it is recommended to practice 2 – 4 times a week. So you simply alternate between the first and second workouts. I did not create more workouts, as the 16 strength exercises in this plan are more than enough to train all your muscles.

Those who are already familiar with my plans know I am not a fan of long workouts. But this complex is an exception. On average, you will likely spend about 1 hour and 30 minutes to 1 hour and 40 minutes on the entire workout. If this seems too long, you can shorten the cardio time or skip one set here and there.

From time to time, you can check your pulse during breaks between supersets. Ideally, your average heart rate should be 130 – 140 beats. This is the optimal heart rate for burning fat. You should rest for about 2 minutes between supersets and after cardio. This means you shouldn’t go all out on the jumping rope or cardio machine and then take 10 minutes to catch your breath. The intensity should be such that you can manage with 2 minutes to continue working.

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